Inside Out Method: Bob's Workout

Bob's Workout: (two 30-minute workouts)

This is an overall body workout; Bob says he's walking us through what he does when he works out.

These workouts are set in a small grey and black gym, and they are one-on-one with Bob. Stephanie does the first workout and Zack does the second; Bob instructs but does not work out.

Stephanie stays with Bob's pace, but Zach hits failure in the third circuit and pauses before and during each exercise. This adds some dead time to the dvd. I added in extra reps or kettlebell swings to make up for the dead time. It's also possible to chapter forward to the next move.

Workout 1 - Focus: Lower Body (27 minutes; Bob and Stephanie):

Warm up:

15 hand walks forward to plank position and back up

15 burpees

30 kettlebell swings (10 light weight, 10 medium weight, 10 heavy weight)

14 elevated rows (feet propped up on high bench, 7 weighted rows each side)

30 alternating lunges (15 each side)

14 push ups to weighted T-stands (7 each side; push up, grap light weight, reach up, alternate sides]

15 hand walks with jump after each rep

15 burpees with jump after each rep

30 kettlebell swings (10 light weight, 10 medium weight, 10 heavy weight)

14 elevated rows (performed at a slower controlled pace, 7 each side)

30 alternating lunges (15 each side)

15 low, controlled jumping lunges

15 rollups (deep squat, roll back, roll forward and stand back up–using core strength)

15 deep squats with overhead weight

14 modified Turkish Getups w/ dumbbell (7 each side)

20 deep alternating jump lunges starting from runner's stretch position

plank holds

15 spinal rollups

15 deep squats with weight held above head

14 Turkish Getups w/ dumbbell (7 each side)

20 deep alternating lunges starting from runner's stretch position (slower than before)

up and down elbow to straight arm planks

stretches

Workout 2 - Focus: Upper Body (27 minutes):

[uses step bench with 6 risers on each side]

Cardio Warm Up:

30 jump rope

30 jumping jacks

30 sumo squats

30 single leg jumps (15 each side)

30 jump rope

30 jumping jacks

30 sumo squats

30 single leg jumps (15 each side)

Circuit 1:

15 incline plyo pushups

15 chest presses

30 one arm rows (15 each side)

15 deep squats with arms up straight

15 shoulder presses

15 bicep curls

15 jump squats

Circuit 2:

15 incline (down off step with 6 risers on each side) plyo push ups

15 chest presses

30 one arm rows (15 each side)

30 deep squats (faster; last squat is held, sink lower 15 seconds, come up half way 15 seconds)

)

15 shoulder presses

15 bicep curls

15 weighted deep squats

Circuit 3:

15 incline plyo push ups (with clap)

15 chest presses

30 one arm rows (15 each side)

30 deep squats with arms up [Zack has to rest in middle]

15 shoulder presses

15 bicep curls

20 kettlebell swings

15 kettlebell deadlifts (2 kettlebells are used)

30 mountain climbers (15 each side)

30 step ups on high step (15 each side)

cooldown with various stretches