MOJO MULTIPLIER MAXIMUM - WEEK EIGHT
Week Eight
- Day One - Dead Lift, Mixed Plank, Bear Crawl Combo (standing weights and sit ups)
- Day Two - 20-30 mins of gentle cardio
- Day Three - 20-30 mins of gentle cardio
- Day Four - Backward Lunges, Dumbbell Exercises, Push Ups With Ball
- Day Five - 20-30 mins of gentle cardio
- Day Six - 15 minutes of sprints for 30 seconds at a time - High Intensity Interval Training
- Day Seven - Rest
LEG EXERCISES
Lunges
Lunges or Power Lunges as Lanre demonstrates here work your glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilisers during this exercise. Vary these each week but keep the same technique for 3 sets. Do as many as you can each time with a short break in between.
Dead Lift
Main Muscles used: Back, glutes, legs, arms, shoulders and trapezius.
The deadlift is probably the best movement in terms of developing round, strong, glute muscles. On ascension, at the sticking point, the glutes are bought into play and can be squeezed at this point for a maximal contraction. Deadlifts also work all the surrounding hip/pelvic muscles.
STEP ONE: STANCE
Stand shoulder width apart, grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Either an overhand or an under/overhand (one hand over, one hand under) grip can be used. The under/overhand grip is preferable in most instances.
STEP TWO: ADJUST POSTURE
Keep a neutral spine position (neither up nor down, but looking straight ahead). Pulling in the lower abs will ensure a neutral pelvic position. Shoulders should be held back, squeezed tightly, and positioned over the bar – they should never be rounded.
Chest should be forward, not down. Before lifting the weight, tighten the shoulders and squeeze the glutes together to help generate power during the initial part of the movement.
STEP THREE: LIFT THE WEIGHT
Grip the bar tightly, and push with the feet. The legs must power the weight up. Hips and shoulders should ascend at the same time, while the hands are holding the weight in place. Toward the top of the movement, lock out by employing more upper body strength until the weight is at about the midway position of the upper thigh.
During the ascent phase, there should be an initial push with the balls of the feet followed by a transference of weight to the heels, as the bar passes the knees into the lock out position. Remember to keep the bar in contact with the body throughout the movement.
STEP FOUR: LOWER THE WEIGHT
Reverse step four until the bar touches the floor, pause, and repeat until completion of set. Bear in mind that the weight should not forcefully hit the floor – it should be lowered in a controlled manner while tightness is maintained throughout the body. This helps to avoid injury and you work the stabiliser muscles for longer.
Do not rely on momentum to power the weight up on the second rep, as this will cause a jarring effect, which might contribute to spinal damage.
CORE
Mixed Plank (With push ups and ab crunches)
Main muscles worked by the plank are the abdominals; rectus abdominis) and the transversus abdominis. These are the muscles in your belly, and the muscles that sit in between your belly and your side muscles. Stabilising muscles contracted include the obliques in your waist, your hip flexors, your quadriceps in your thighs, the pectoralis major in your chest, and a group of muscles covering your ribcage called serratus anterior, or “boxer’s muscle.”
This variation of the plank hold involves push ups and ab crunches as well meaning that it ends up being a decent cardio work out as well. You'll be sweating in no time and working practically every muscle in your body.
UPPER BODY
Mixed Dumbbell Exercises
Muscles Worked: Back, shoulders, biceps, legs (quads and hamstrings)
Use appropriate weights to do 3 sets; first 12-15 reps, then 10-12, then 6-8 for maximum strength gaining and fat burning effectiveness. Do in a controlled manner and maintain good form at all times. Never compromise form!
Bear Crawl, Standing Weights Montage and Sit Ups Montage
This is a montage of the bear crawls, standing weights and sit ups performed by Lanre as a routine you can do to work all muscle groups in quick succession. Great for confusing the muscles and getting maximum testosterone release and explosive muscle growth.
Muscle Confusion: Push Ups With Ball
Muscles worked: Shoulders, Back, Triceps, Core, Legs.
Lanre demonstrates a variety of push ups in this video in which he uses a ball to mix up the routine. This encourages additional stabiliser muscles to be used and is an effective muscle confusion routing.
Welcome
Welcome to the final week of Mojo Multiplier Maximum, week eight! Congratulations for committing to the eight week program. We're hoping that you can see this is an easy lifestyle to adopt, rather than a 'do-it once, never again' kind of exercise regime. You can mix up these exercises, spend a maximum of half an hour in the gym twice a week doing strength and resistance exercises. Mix them up for variety and maximum effects.
Upcoming Training
Rinse and repeat! Pick your favourite exercises, always incorporate leg exercises as they work your largest muscles, and gradually add the weight as you get stronger.