Chest & Back Workout with no Resting - 18 Sets in 23 Minutes

Today's workout YouTube Video is a more focused Chest and Back workout with a bit of Abs thrown in. As is pretty normal with my workouts these days, I keep moving and don't really rest much except to just catch my breath or change some weights if need be.

I do a total of three different exercises per muscle group with three sets for each, so a total of 18 sets in all and I get through them pretty quick so I am hitting my cardio at the same time and I'm done in under 25 minutes. That's time management for you ;)

In this workout video I mention some of the workout music I use for my workouts because for me it makes a huge difference in my energy. I really get motivated when I have some pumping workout music blasting in my headphones. My mix sets of choice lately are from Steady130 where you can download lots of great workout sets for free.

CrossFit Style Upper Body Ladder Workout

Another CrossFit based workout for you, this one is based on using the "Ladder" format which means you start your set off with the highest number of reps (Usually 10)  and work your way down to 1 rep per set.

Here is an example of the Upper Body Ladder Style workout I did in this video:

• For the first round I did 6 different exercises with 10 reps each.
• For the second round I did 9 reps for each exercise and then 8,7,6,5,4,3,2 and lastly for my final round I finished off with 1 rep for each exercise. For a total of 55 reps per exercise and 330 reps in total.
• I did the following exercises in each round - Dumbbell Press with 50 pounds in each hand, Wide grip pull-ups, Olympic dips, Sit-ups, Push-ups and Arm curls with 30 pounds in each hand.

I also show you how you can "scale" your workout to fit your level of fitness since not everyone can do a full push-up or pull-up ;)

This was a hard workout on my triceps since the Shoulder press, Olympic dips and Push-ups all hit my triceps hard. I did make it through with only a few small pauses and got pretty close to the 20 minute mark!

CrossFit Style Workout - Leg Extensions and Curls - Back - Abs

Here is another CrossFit Style workout for you, in this CrossFit workout I focus on Legs and Back with some Abs at the end. This is not a true CrossFit workout as I do focus a bit more on some body building isolation type exercises but the idea of incorporating cardio and strength training in a non-stop styled workout is similar to a CrossFit workout.

Here is what I do in this workout: For Legs I do three sets of Leg Extensions and then three sets of Leg Curls. For Back I do three sets of Wide Pull-ups followed by three sets of Narrow Pull-ups ending with three sets of Bar-rows. For my Abs I do three sets of Wheel Roll-outs. Between each double set I do one minute of high intensity Elliptical. The entire workout lasts about 40 minutes and I only rest just long enough for some stretching, some weight adjustments and to catch my breath so I have enough energy to do each set properly.

Get Fit Over 40 - Human Trainer Back Workout

Moving forward with my series utilizing the Human Trainer Body Weight Suspension System, I focus on the back and go over some of the best core exercises to strengthen and build your back muscles. Pull-ups are some of the best exercises you can do for your back, the Human Trainer allows you to do some great variations of pull-ups and even give yourself a bit of assistance if you can not yet do a full pull-up on your own.

I also show you how you can do a traditional row using the Human Trainer and again add some variation to it for better focus on the back.

Make sure to also checkout my Human Trainer Chest Workout Video and also my quick Preview Video for the Human Trainer.

Quick Dumbbell Upper Body Exercises

Today I get away a bit from the Total Gym and show you some of the exercises I do using Dumbbells all on their own without any benches or other equipment. I show you some shoulder, biceps, triceps and back exercises and even a revised pushup using dumbbells only.

Not too much to say in regards to my lose a few pounds, I seem to be staying pretty level but feel that I have lost a bit of weight in my waist area, will just have to keep plugging away at it...

Week 5 

Watch my YouTube video showing you some of my favorite Dumbbell exercises.