Your Best Body Workout – 2011 – Week 2 – Day 3

athletes diff sizes and shapes 1024x665 Your Best Body Workout   2011   Week 2   Day 3
“The Athlete” by Howard Schartz and Beverly Ornstein

It’s week two – I want to see an improvement in performance – shorter rest periods, more reps per 5 min, etc..

Unless you underestimated your strength last week, I would leave the weight the same and focus on reps and rest periods.

Get to work.

PHASE 1

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 as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
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5 Minutes of the following 4 Mobility Exercises:

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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.  Rolling Like A Ball

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3. Shin Box
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4.  Lateral Lunges

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5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
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PHASE 2

The HIRT Workout

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set (unless stated otherwise)
  • Perform the “work” part of each exercise as quickly and powerfully as possible

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Hip Thrust

  • 10 reps per set @ 20RM weight
  • Barbell, Smith Machine, Bands or Cable (standing version)

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Toes to the Sky

  • 10 reps per set
  • BW
  • do these flat on the floor/bench wherever you are doing the hip thrusts

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HIRT Superset #2

BW Chins/Pullups

  • 5 reps per set @ 10RM weight
  • if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
  • Alternate grips between sets – palms in / palms out / Neutral

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Alternating DB Press

  • 5 reps per arm per set @ 10RM weight
  • Standing or Seated – your choice – I prefer standing

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HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

  • 5 reps per leg per set @ 10RM weight
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

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Standing Bridge

  • 30 seconds per leg per set

standing cable plank bridge Your Best Body Workout   2011   Week 2   Day 3

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HIRT Superset #4

2 Arm Chest Press

  • 5 reps per set @ 10RM weight
  • Incline/Flat/Decline – your choice
  • DBs, BB, Bands or even machine if necessary

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Bodyweight Row

  • 10 reps per set
  • BW or BW + weighted vest

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HIRT Superset #5 - optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 - optional

Repeat one of the first 4 Supersets – your choice

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PHASE 3

10 minutes of DIY

  • If you really want to lose weight, spend 10 minutes doing some HIITsprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
  • If you want to buff up those biceps, hit the curls for 10 minutes
  • If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
  • And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

PHASE 4

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

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So, that takes care of Monday and Wednesday.

I’ll have another workout for you on Friday

Thurs, Sat & Sun are up to you.

It all depends on your goals

  • If your main goal is strength & power, you will perform Neural Recharge workouts –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, do a yoga class or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

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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.