Last week’s article was “Good Host Cardio” Workouts . Now here are some jam-packed weight-training programs that will get you back home to your company before they know you’re gone. You can pair these with one of last week’s cardio programs or do them on their own. With some of the exercises below you will see “drop sets.” Drop sets are when you do repetitions until failure while dropping (decreasing) weight with no rest between drops. The last drop should be extremely difficult to finish. For example: For dumbbell bicep curls, start out with 20-pound dumbbells and do 8 reps, then drop down to 15 pounds for 10 reps, then drop down to 10 pounds for 15 pounds.
Good Host Back/Bicep/Leg/Abs
2 ROUNDS – NO REST between exercises
Wide-grip pulldown DROP SET (sample: 70 lbs 8 reps/60 lbs 10 reps/50 lbs 15 reps)
20 weighted lunges
Barbell cable curl DROP SET (sample: 40 lbs 8 reps/30 lbs 10 reps/20 lbs 15 reps)
20 weighted lunges
Seated row DROP SET (sample: 70 lbs 8 reps/60 lbs 10 reps/50 lbs 15 reps)
Bicep alternating curl DROP SET with reverse lunge (sample: 20 lbs 8 reps/15 lbs 10 reps/10 lbs 15 reps)
100 horse stance punches
Pilates 100s
Good Host Shoulder/Chest/Tricep/Legs/Abs
2 ROUNDS – NO REST between exercises
Leg extensions DROP SET (sample: 60 lbs 10 reps/50 lbs 12 reps/40 lbs 15 reps)
Kettlebell pull-throughs to shoulder level DROP SET (sample: 35 lbs 8 reps/ 25 lbs 10 reps/15 for 15)
Wide squat, holding one dumbbell between legs DROP SET (sample: 40 lbs 10 reps/ 30 lbs 15 reps/20 lbs 20 reps)
Triceps cable rope pushdown DROP SET (sample: 50 lbs 8 reps/40lbs 10 reps/30 lbs 15 reps)
15 push-up burpees OR 20 push-ups
Pull-over DROP SET (Sample: 60 lbs 8 reps/50 lbs 10 reps/40 lbs 15 reps)
100 horse stance punches
Pilates 100s