Unlock your potential with Arnold Schwarzenegger’s latest workout of the week!
Designed to improve strength, enhance mobility, and aid recovery, this routine is perfect for anyone looking to move better and feel stronger in their daily activities and beyond.
Whether you’re a seasoned athlete or a fitness enthusiast, this workout addresses all levels to help you perform without pain.
Workout Structure
This workout consists of a series of exercises performed in a circuit to keep the intensity high and the body moving.
Here’s how you should approach it:
- Perform each exercise one after the other with minimal rest in between.
- Complete one set of each exercise, then rest for 2 to 3 minutes.
- Repeat the entire circuit for a total of two rounds.
Exercises
| Exercise | Sets/Reps | Description |
|---|---|---|
| 🐻 Reverse Bear Crawl | 2 sets x 30 seconds | Move backwards on all fours, knees slightly off the ground. |
| 🤸♂️ Kneeling Reach-Through | 2 sets x 5 reps per side | Kneel on one knee, reach under and beyond your planted arm, rotate your upper body. |
| 🐛 Inchworm | 2 sets x 8-12 reps | Bend at the waist, walk hands forward to a plank, then feet to hands. |
| 🚶♂️ Side Lunge | 2 sets x 8-15 reps per side | Step out to the side, bend one knee while keeping the other leg straight. |
| 🧘♂️ Pushup | 2 sets x as many reps as possible | Perform a standard pushup with hands shoulder-width apart. |
| 🦵 Single-leg Hip Raise | 2 sets x 8-15 reps per side | Lie on your back, one foot on the ground, lift hips using one leg. |
| 🚣♀️ Inverted Row | 2 sets x as many reps as possible | Pull yourself up to a bar from a lying position underneath it. |
| 🏋️♂️ Bodyweight Squat | 2 sets x 8-20 reps | Stand with feet shoulder-width, squat down, then rise back up. |
| ✈️ Bodyweight I-Y-T | 2 sets x 8-10 reps per “letter” | Lie prone, lift arms into an ‘I’, then a ‘Y’, then a ‘T’. |
This table provides a clear and concise overview of each exercise, including sets, reps, and a brief description, making it easy for readers to follow along with Arnold’s workout program.
Here’s a breakdown of each movement with instructions to ensure proper form and effectiveness:
1. Reverse Bear Crawl
- Sets/Reps: 2 sets of 30 seconds
- Instructions: Start on all fours, then lift your knees slightly off the ground. Move backwards using opposite limbs — right hand and left foot, then left hand and right foot.
2. Kneeling Reach-Through
- Sets/Reps: 2 sets of 5 reps per side
- Instructions: Kneel on one knee, extend the opposite arm forward, then reach under and beyond your planted arm, rotating your upper body.
3. Inchworm
- Sets/Reps: 2 sets of 8-12 reps
- Instructions: Stand with feet hip-width apart, bend at the waist and walk your hands forward to a plank position, then walk your feet towards your hands.
4. Side Lunge
- Sets/Reps: 2 sets of 8-15 reps per side
- Instructions: Step out to one side, bending the knee while keeping the other leg straight. Push back to the starting position and repeat on the other side.
5. Pushup
- Sets/Reps: 2 sets of as many reps as possible
- Instructions: Start in a plank position with arms straight. Lower your body until your chest nearly touches the floor, then push back up.
6. Single-leg Hip Raise
- Sets/Reps: 2 sets of 8-15 reps per side
- Instructions: Lie on your back with one foot flat on the ground and the other leg extended. Drive through your heel to lift your hips, then lower back down.
7. Inverted Row
- Sets/Reps: 2 sets of as many reps as possible
- Instructions: Lie under a fixed horizontal bar. Grab the bar with an overhand grip and pull your chest up to the bar, then lower yourself back down.
8. Bodyweight Squat
- Sets/Reps: 2 sets of 8-20 reps
- Instructions: Stand with feet shoulder-width apart. Lower your body by bending the knees and hips, then return to the starting position.
9. Bodyweight I-Y-T
- Sets/Reps: 2 sets of 8-10 reps per “letter”
- Instructions: Lie prone on the ground with arms extended. Lift your arms into an ‘I’, lower, then into a ‘Y’, and finally a ‘T’ position, squeezing your shoulder blades each time.
Give Arnold’s workout a try to experience a comprehensive routine that addresses mobility, strength, and endurance.
Perfect for enhancing your overall fitness, this workout can be a game-changer in your weekly routine.
Let us know how it goes and share your progress!
