Health Habits Workout – Week 27/Day 1

crossfit girl front squat 300x236 Health Habits Workout – Week 27/Day 1

Goals: New workout coming at you.

For the next 3 weeks, we’re doing a HIIT/HIRT/Tabata style workout.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

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WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

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

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

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THE WORKOUT

Exercise #1

Bodyweight Squat

  • Squat for 20 seconds
  • Rest (standing) for 20 seconds
  • 6 sets of squats
  • 4 minutes total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

standing cable plank bridge 300x300 Health Habits Workout – Week 27/Day 1Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 20 seconds
  • 6 sets of see saw presses
  • 4 minutes total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

  • Row for 20 seconds
  • Rest for 20 seconds
  • 6 sets of standing cable rows
  • 4 minutes total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 20 seconds
  • Repeat on other leg – alternate back and forth
  • 6 sets of 1 Leg DLs
  • 4 minutes total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

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.

4 Comments

  1. Pingback: Health Habits Workout – Week 29/Day 1 | Health and Fitness - Health Habits

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  3. Jay

    July 11, 2010 at 2:11 pm

    Doug, where did you find the top photo?

    That woman is squatting about the same weight I do from the looks of it… wow. She’s about half my size too. Not to mention that she also has the weight on her shoulders which is a technique I haven’t tried, but image would be much harder.

    • healthhabits

      July 11, 2010 at 4:43 pm

      Those yellow plates aren’t 45 lbs – they are 15kg or 33 lbs, so I am guessing she has around 130-135 lbs + the bar

      If it’s a standard olympic bar, we hav 130 + 45 = 175 lbs, but it could be one of those 20 lb bars = 150 lbs

      Either way, for a relatively normal person, that woman is pretty damn strong

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