Health Habits Workout -Week 13/Day 2

Goals: We’re back to the HIIT/HIRT phase of the workout. The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

And remember, the success of this phase of the workout relies on three things:

1.Keeping good form throughout each exercise.
2.Performing as many reps as possible. Really push yourself.
3.Keeping the rest between sets to an absolute minimum. No rest if possible.

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

• 2 exercises performed back to back
  
• 10 sets of each exercise
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Toes to the Ceiling

• 10 sets
• Maximum reps per set…
• Reach your hands behind your head and hold onto something solid for increased stability
• Try to go higher up than the guy in the video

Exercise # 2

Shuffle Lunge

• 10 sets
• 40 reps per set
• Bodyweight only

.

Superset # 2

• 3 exercises performed back to back
  
• 7 sets of each exercise
  
• No rest between sets
• 2-5 minutes rest between supersets
  

Exercise #1

Push-Ups – (using Smith Machine if needed…no girlie push-ups ever)

• 7 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

Exercise # 2

Air Squats

• 7 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

Exercise # 3

Bodyweight Row on Smith Machine

• 7 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

.

Superset # 3

• 2 exercises performed back to back
  
• 10 sets of each exercise
  
• No rest between sets

Exercise #1

Stability Ball Crunches – (bodyweight)

• 10 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

OR

Stability Ball Jackknifes – (bodyweight)

• 10 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

Feel free to mix & match

Exercise # 2

2 Leg Hip Thrust with feet on stability ball

• 10 sets
• Max reps without stopping….
• As soon as you have to stop, move onto the next exercise

.

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)