Your Best Body Workout – 2011 – Week 3 – Day 1

wonder woman Your Best Body Workout   2011   Week 3   Day 1

It’s week three – I want to see an even better 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
  • Perform the “work” part of each exercise as quickly and powerfully as possible

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Zercher or Front Squat

  • 5 reps per set @ 10RM weight
  • Goblet squats and band front squats are okay substitutes

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1 Leg Deadlift

  • 5 reps per leg per set

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HIRT Superset #2

Hi-Lo Vertical Cable/Band Slam

  • 5 reps per set @ 10RM weight

I need to make a video of this…and I will, but for now, let me describe with the aid of these 2 videos.

Imagine a medicine ball slam

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

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1 Arm DB Press

  • 5 reps per set @ 10RM weight

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HIRT Superset #3

Swing Snatch

  • 5 reps per set @ 10RM weight

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Bulgarian Split Squat

  • 5 reps per leg per set @ 10RM weight

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HIRT Superset #4

Standing Cable/Band Row

  • 5 reps per set @ 10RM weight

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Push-Ups

  • 5-10 reps per set

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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’s workout.

Wednesday & Friday will be similar in theory but with different exercises hitting different muscles and working different movement patterns.

Tues, 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.

3 Comments

  1. Tim - The Lean Look

    June 1, 2011 at 6:57 pm

    Great post and great workout. I love how you show the importance of a proper warm up. Most people don’t warm up properly and it takes them 20 minutes into the workout to start burning fat. If you warm up with some serious intensity by the time your workout starts you will begin burning fat. I also use Metabolic Resistance Training workouts to burn fat and feed muscle. Although my workouts might be a little more intense.

    Cheers,

    Tim D

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