10/25/2024 - Workout Of The Day (Upper Body, Back & Core)

Table of Contents

Hey! I’m Adam Kemp, a professional basketball player and fitness consultant with over a decade of experience competing internationally.

In today’s workout, you’ll move through a series of targeted exercises with paired supersets, building strength with movements like the dumbbell deadlift and row, enhancing core stability through the dead bug and Russian twists, and advancing lower body endurance with curtsy lunges.

These exercises are not only efficient but intentional, supporting your body’s functional movement patterns and fostering resilience.

Whether you’re just starting out or looking to add progressive challenges, this workout includes variations and safety tips to help you get the most out of each set.

Quick Workout Summary

Circuit 1:

1A) Dumbbell Dead Bug: 4×20
1B) Dumbbell Deadlift/Bent Over Row: 4×12-10-8-6

Circuit 2:

2A) Med Ball Russian Twist: 4×30
2B) Isometric Single-Leg Glute Bridge: 4×30 seconds each leg
2C) Curtsy Lunge: 4×12-10-8-6

Circuit 3:

3A) Dumbbell Shrugs: 4×15-12-10-8
3B) Half-Kneel Chop: 4×10 each side
3C) Dumbbell Hammer Curl: 4×12-10-8-6

Benefits of Today’s Workout

Strength and Power: Exercises like the dumbbell deadlift/row and curtsy lunge help build muscle strength, particularly in the posterior chain, glutes, and lower body.
Endurance: High-rep sets (such as 4×30 Russian Twists) push your muscles and cardiovascular system, improving endurance and stamina.
Mobility and Stability: Movements like the isometric single-leg glute bridge and half-kneel chop enhance stability and mobility, critical for injury prevention and athletic performance.
Core Strength: The dead bug and Russian twists target the core, building a solid foundation for other lifts and reducing the risk of back injuries.

Tips for Success

Rest Periods: Take 60-90 seconds of rest between sets to recover while keeping your heart rate elevated.
Focus on Form: Always prioritize proper form over heavy weights. If unsure, slow down and master the technique before progressing.
Mental Focus: Visualization can improve your performance. Imagine your muscles working through each repetition, especially for complex movements like the deadlift/row combo or half-kneel chop.

By following this workout and adhering to these guidelines, you’ll improve your strength, stability, and overall fitness, setting the foundation for long-term progress.

Workout of the Day (10/25/2024)

Today’s workout combines strength, stability, and core exercises to build functional power and endurance.

Structured in circuits, it targets major muscle groups while enhancing mobility and balance, perfect for boosting overall athleticism and resilience.

Warm-Up: Bodi App – Mobility Express

Starting with a mobility-focused warm-up primes your muscles, joints, and connective tissues for the upcoming workout. It enhances the range of motion and prepares the body for dynamic movements, reducing the risk of injury.

This 5-10-minute routine should focus on stretching tight areas and activating the key muscles you’ll be using.

Circuit 1:

1A) Dumbbell Dead Bug (4×20 reps)

Benefits: This is a great core stabilization exercise that helps build deep abdominal strength while improving coordination between your arms and legs.

Regression: Perform without weights or reduce the range of motion.

Progression: Hold a heavier dumbbell or extend your legs closer to the floor to increase difficulty. Kettlebell dead bugs also provide a unique challenge.
Safety Tip: Press your lower back firmly into the ground to avoid arching your spine.

1B) Dumbbell Deadlift/Bent Over Row (4×12-10-8-6 reps)

Benefits: This combination movement strengthens your posterior chain (hamstrings, glutes, lower back) and builds upper back muscle. It promotes excellent posture and helps improve lifting mechanics.

Regression: Use lighter dumbbells or perform a bodyweight hip hinge.
Progression: Increase the weight or add a pause at the top of the row.
Safety Tip: Keep your back flat and core engaged throughout to avoid rounding your lower back.

Circuit 2:

2A) Med Ball Russian Twist (4×30 reps)

Benefits: This rotational exercise strengthens your obliques and core muscles, enhancing stability and improving your ability to generate rotational power.

Regression: Perform without a med ball or place your feet on the floor.
Progression: Hold a heavier ball or lift your feet off the ground.
Safety Tip: Focus on controlled movements to avoid jerking your spine.

2B) Isometric Single-Leg Glute Bridge (4×30 seconds each leg)

Benefits: This glute bridge variation targets the glutes and hamstrings while improving single-leg stability and strength. It’s great for runners, athletes, and anyone looking to build lower body balance.

Regression: Perform a regular isometric glute bridge with both legs.
Progression: Add a resistance band around your knees or place a weight on your hips. Also, you can try progressing by rotating or abducting your opposite leg.

Safety Tip: Keep your hips square and your core engaged to prevent your lower back from overextending.

2C) Curtsy Lunge (4×12-10-8-6 reps)

Benefits: The curtsy lunge strengthens the glutes, quadriceps, and inner thighs while improving balance and hip mobility.

Regression: Perform a reverse lunge instead to reduce the range of motion.

Progression: Add dumbbells for extra resistance or increase the depth of your lunge.
Safety Tip: Ensure your front knee stays aligned with your toes to avoid strain on the knee joint.

Circuit 3:

3A) Dumbbell Shrugs (4×15-12-10-8 reps)

Benefits: Shrugs focus on strengthening the upper traps, which support good posture and help stabilize your shoulders during upper body movements.

Regression: Use lighter weights.
Progression: Hold each shrug at the top for a few seconds to increase time under tension.
Safety Tip: Avoid rolling your shoulders—lift straight up and down to prevent strain.

3B) Half-Kneel Chop (4×10 reps each side)

Benefits: This exercise develops rotational power and stability, working the core, obliques, and shoulders. It’s particularly effective for improving athletic movements that require twisting and turning.

Regression: Perform the movement without weight or with a lighter resistance band.
Progression: Use a heavier dumbbell or increase the range of motion. Standing rotational chops are another option/progression.

Safety Tip: Keep your core tight and avoid overarching your lower back as you twist.

3C) Dumbbell Hammer Curl (4×12-10-8-6 reps)

Benefits: Hammer curls target the biceps and forearms, improving grip strength and arm aesthetics.

Regression: Use lighter dumbbells.
Progression: Add more weight or perform with a slow eccentric (lowering) phase to increase intensity.
Safety Tip: Avoid swinging the dumbbells by keeping your elbows close to your body and controlling the movement.