Health Habits Workout – Week 19 – Day 2

boot camp instructor Health Habits Workout – Week 19 – Day 2

Workout Goals:

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

And now on to the….

WARMUP

.

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.

.

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

.

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.

.

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

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

.

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

.

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

.

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

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

1 Comment

  1. Brit

    May 12, 2010 at 9:09 am

    If we have to use a Swiss ball in Circuit 3, do we just do normal crunches?

    I really wish my apartment complex had the rope attachment for the machines. I always have to substitute some other handle, and I don’t know if they’re as effective.