Health Habits Workout – Week 19 – Day 2

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Workout Goals:

The next 4 – 6 weeks are all about maximum fat loss via a variety of different HIIT / HIRT workouts.

And now on to the….

WARMUP

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Feel free to make changes to the warm-up. The goal is to get all your joints lubed up and your muscles warm. How you do it doesn’t really matter. I find these moves to be the most efficient, but I understand that always doing the same warm-up can be boring.

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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

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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

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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….

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WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

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Circuit # 1

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

Exercise #1

1 Leg Bench Squats

• 10 sets
• 5 reps per leg per set…
• speed squats focus primarily on your  legs & anaerobic energy system

Exercise # 2

1 Arm DB Chest Press

• 10 sets
• 5 reps per arm per set…
• this unbalanced press is tough on core stability. Prime movers of the pressing action are your chest & triceps

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Circuit # 2

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

Exercise #1

Leg Curls

• 10 sets
• 10 reps per set…
• leg curls focus primarily on your hamstrings

Exercise # 2

Leg Extensions

• 10 sets
• 10 reps per per set…
• keep your knees & toes in alignment
• leg extensions target your quadriceps

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Circuit # 3

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

Exercise #1

Ab Wheel Roll-Out (use Swiss ball if you don’t have an ab wheel)

• 10 sets
• 5 reps per set…
• the roll-out works your entire core

Exercise # 2

Burpees

• 10 sets
• 5 reps per set…
• burpees focus primarily on your  legs & anaerobic energy system

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Circuit # 4

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

Exercise #1

Face Pulls

• 7 sets
• 5 reps per set…
• face pulls hit your rear delts, rhomboids and a bunch of other shoulder stabilizer muscles

Exercise # 2

Standing Cable Rows

• 7 sets
• 5 reps per set…
• these rows primarily target your lats & biceps with secondary focus on your core

Exercise # 3

Shuffle Lunges

• 7 sets
• 20 reps per set…
• shuffle lunges focus primarily on your  legs & anaerobic energy system

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Just discovered these workouts???

Start here or check out the workout archives

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