I loved the 90’s – from great sports rivalries to great music to great television, the 90’s were a pop culture gold mine. When the 49ers and Cowboys or Yankees and Red Sox played it was appointment viewing. The Seattle grunge rock scene was in full bloom with Pearl Jam and Nirvana taking center stage. New York and LA were overtaken by Biggie and Tupac. We had classic sitcoms like Friends and Home Improvement. The 90’s featured something for everyone.
Seinfeld, my favorite sitcom of all time, was famous for its ability to create awkward and nonsensical situations. Without Seinfeld we’d never have been introduced to Festivus, an unique holiday tradition unlike any other. And while it’s somewhat cathartic to air grievances, especially during the holidays, I think we’d all be better off with a really good workout to help keep the peace. With that in mind, I’ve put together a workout designed to test your mettle. Get through this and I’m confident you’ll make it through anything your relatives throw at you this holiday season.
The workout below should be done in blocks as prescribed. You’ll first complete the A-block exercises (A1 for one set, A2 for one set and repeat), proceed to B-block and so on. Choose weights that are heavy enough to challenge you (level of difficulty: 8 on a scale of 10) while keeping excellent form. If you only have light weights available, perform more reps to increase intensity. Lastly, each exercise is linked to a short demo video should you need guidance. If technique is breaking down, lighten the weights accordingly.
A1. Dumbbell (DB) Front Squat – 3 Sets x 8 Reps
A2. Pull Ups – 3 x 8 (use band or machine assistance as necessary; optional AMRAP on last set)
B1. DB Single Leg Deadlift – 3 x 8/side
B2. DB Bench Press – 3 x 8
C1. Single Leg Bench Squat – 3 x 8/side
C2. DB Plank Row – 3 x 8/side
D1. Single Leg Hip Thrust – 3 x 8/side
D2. Push Ups – 3 x 8 (optional AMRAP on last set)
E1. Medicine Ball Chops – 3 x 8/side
E2. Medicine Ball Slams – 3 x 8
*AMRAP = As Many Reps As Possible
Don’t be afraid to experiment and have a little fun with your strength training programs. At Vitalifit, we adhere to several fundamental principles to create challenging, well-rounded workouts. At the same time we want your workout to be engaging. Whether you’re a novice who’s just learning to strength train or a more seasoned lifter who’s in search of new challenge, contact us today to join the Vitalifit Coaching Program that is right for you.