Hey ladies and JYM Army! Are you up for a challenge to end the year right!? If you know me, you know I’m crazy when it comes to the gym – I can come up with some pretty intense workouts! So I figured I’d challenge anyone who reads this to attempt one such training session!
Of course, the big 3 lifts (squats, deadlifts and bench pres) are the main staples here! And in honor of 2015, the exercises will all be done for 15 reps!
Katie’s End of the Year Bang Workout:
Exercise 1: Front-to-Back Squat, 3 sets, 15 reps
For this, pick a weight you can do for 15 reps for the front squat. Then, immediately rack the weight and jump right into the back squat for 15 reps using the same weight as you used for front squats. You’ll be stronger on the back squat, but let me tell you, it’s pretty rough after doing 15 reps of front squats!
Note: BREAK PARALLEL ON YOUR SQUATS EVERY SINGLE REP!
Exercise 2: Bench Press, 2 sets, 15 pause reps and 15 reps + drop sets
Set 1: You’ll do 15 pause reps. So, bring the bar down to your chest, pause for a split second, then explode the weight back up. Important note here: I suggest you underestimate your weight for this, as pause reps are harder than touch and go reps. If you can’t do at least the bar for this, do dumbbell presses with whatever weight you need to hit the 15 pause reps.
Set 2: Drop Set Destruction – For this set you’ll use the same weight as you used for set 1. You’ll do 15 touch and go reps (so no pause at the bottom). Then, you’ll do drop sets until you’re benching just the bar. You must get at least 5 reps per drop set, so I recommend dropping anywhere between 5-15 pounds each time depending on your strength. If you aren’t quite strong enough to hit the number of drop sets prescribed, then as soon as you reach the bar weight, do rest pause sets. This can also be used with dumbbells!
Exercise 3: Deadlift (sumo or conventional), 3 sets, 15 reps
By this point, you should be pretty gassed, so just get the 3 sets of 15. However, I challenge you for this one to do the deadlift variation you don’t normally use. So, if you pull conventional on a regular basis, try this one sumo! (Vice versa for sumo lifters).
Giant Set Finisher: 3 sets, 15 reps
Do the below five exercises consecutively (no resting in between exercises, one set at a time), 15 reps each. Rest 1-2 minutes between round, doing three rounds/sets total.
Dumbbell Lateral Raise
Dumbbell Rear-Delt Flye
Rope Cable Curl
Rope Triceps Pressdown
NO, NOT DONE YET…
Finally, go back to my HIIT article and pick one of those high-intensity cardio workouts to finish off strong!
Let me tell you, if you complete this workout before a New Year’s Eve party (or any other party, for that matter), you won’t have to feel one ounce of guilt about eating whatever you want at that party! You’re going to need those treats to recover!
So give this workout a try ladies and gents… your body will thank you!
Happy New Year!!!! Enjoy!! Let’s kick some glutes in 2016!