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

Acescholar