Bob’s Workout

bobworkoutBob’s Workout” is part of Bob Harper‘s Inside Out Method workouts and to take it a step further, according to Bob, these are the workouts he does when he works out. I am assuming that they were the workouts that he did in 2010–but now, he is a crossfit junkie and he probably does much more difficult workouts than this. However, with that said, these are tough workouts. There are two on this DVD. Both are 27 minutes long and both are cardio + strength. The first one in particular will give you some serious metabolic weight training. These are very fast paced workouts. Each workout has Bob and an exerciser. The exerciser does all the work while Bob tells them what to do and points out form.  Both workouts hit the upper body pretty hard. It’s been a long time since I’ve done these workouts, but I do remember that Bob’s workouts (all of them, not just this one) almost always gave me some serious DOMS. I just did this workout this morning, so I don’t yet know if that will occur, but I suspect my glutes and chest will be feeling this tomorrow. They are still burning a few hours after the workout is over.

The workout gives the option of playing each workout separately, or one right after the other. I always do them both since it still comes in at just under an hour.

Workout 1 is 27 minutes. Though Bob says there is a “warm up,” there isn’t. You go straight into an intense workout. His exerciser in this workout is a female named Stephanie and she is a hard worker. She never stops–even though she often looks as if she is in pain and makes plenty of straining noises. By the end of the workout she looks wiped out.  And for a 27 minute workout–it will wipe you out! With that said, I can’t give you a warm up time–because like I said, there really isn’t a warm up. There is a 3 minute stretch at the end so the training time is 24 minutes. You get no rest between each exercises–you move non-stop from one exercise to the next.

For this workout you need a step at a high height (I used 5 risers on each side, so 14 inches, but the step in the workout had 6 risers each side), a light dumbbell and kettlebells in various weights. Stephanie used 3 weights: light, moderate and heavy. For this workout, you could substitute a chair for the step.

Exercises:
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 renegade rows (feet propped up on high step)
30 alternating lunges
14 push ups to weighted T-stands using light weight

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 renegade rows
30 alternating lunges
15 jump lunges

15 rollups (deep squat, roll back, roll forward and stand back up)
15 deep squats holding weight overhead
14 Turkish Getups with light dumbbell (7 each side)
20 alternating runner’s stretch lunges
plank holds

15 rollups
15 deep squats with weight held above head
14 Turkish Getups with light dumbbell (7 each side)
20 alternating runner’s stretch lunges
High/low planks (also called military crawls)

Workout 2 is 27 minutes. This one actually has a warm up that is 4 minutes of cardio and there is a 1.5 minute stretch at the end; so training time is 21.5 minutes. This workout is primarily fast-paced strength. The exerciser with Bob is a male named Zach. He was not like Stephanie at all. He did not have her endurance or good form. It started out like the first workout–one exercise after the next with no break in between, but then halfway through the workout Zach hits a wall and the pace of the workout changes. He started strong and with good form–moving fast. But then halfway through he repeatedly failed for long periods of time and Bob was not successful in motivating him to get back into the workout quickly. And when he did start working out again his form was very poor. So, in essence, this workout starts out very, very challenging (if you are using challenging dumbbells, that is), but then once Zach hits that wall, the intensity drops severely if you stop every time he does and/or for as long as he does. So I find ways to fill the time when Zach is bent over (or SITTING!) panting and in pain. I did lots of kettlebell swings, weighted squats and jump squats.

Equipment--step bench with 6 risers on each side (and you need a step for this workout–a chair will not work as a substitute), several sets of dumbbells (Zach uses 25 pound dumbbells and 15 pound dumbbells), a heavy kettlebell (Zach uses two kettlebells of the same weight for deadlifts, but dumbbells would work just as well) and a jump rope (which again, isn’t necessary–it’s just used in the workout so do a “fake” jump rope).

Warm Up:
30 jump rope
30 jumping jacks
30 sumo squats
30 single leg jumps (15 each leg)

30 jump rope
30 jumping jacks
30 sumo squats
30 single leg jumps (15 each side)

Circuit 1:
15 incline plyo pushups (hands on step)
15 chest presses
15 one arm rows
15 deep squats with arms up straight
15 shoulder presses
15 bicep curls
15 jump squats

Circuit 2:
15 incline plyo push ups
15 chest presses
15 one arm rows
30 deep squats (final squat held static for a long time)
15 shoulder presses
15 bicep curls
15 deep squats with dumbbells

Circuit 3:
15 incline plyo push ups
15 chest presses
15 one arm rows
30 deep squats with arms up
15 shoulder presses
15 bicep curls

20 kettlebell swings
15 deadlifts (2 kettlebells are used)
30 incline mountain climbers (hands on step)
15 step ups on high step (15 each leg)

One response to “Bob’s Workout

  1. Pingback: STS Weeks 10 & 11 (Workouts 13, 15 & 15) | 2 Lazy 4 the Gym·

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