Your Best Body Workout – 2011 – Week 4 – Day 2

It’s week four and it’s the last week with this workout – so kick some ass (your own)

As I said last week, I want to see an even better improvement in performance – shorter rest periods, more reps per 5 min, etc..

Get to work.

PHASE 1

Warm-Up

5 Minutes of the following 4 Mobility Exercises:

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. Rolling Like A Ball

4.  Lateral Lunges

.

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

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

.

Bench Step Ups

• 5 reps per set @ 10RM weight
• Hold dumbbell in outside arm – ie left leg on bench, right arm holds DB

.

Lateral Bench Hops

• 20 reps per set
• BW

.

HIRT Superset #2

DB Push Press

• 5 reps per set @ 10RM weight

.

Narrow Grip Pulldowns

• 5 reps per set @ 10RM weight
• Alternate grips between sets – palms in / palms out

.

HIRT Superset #3

Deadlift – Full or Partial DL/Rack Pull (knee height)

• 5 reps per set @ 10RM weight

.

BW Jump Squat

• 5 -10 reps per set @ bodyweight only

..

HIRT Superset #4

Cable/Band Woodchop – horizontal

• 5 reps per side per set @ 10RM weight
• Remember that this exercise is all about the HIP PIVOT – not twisting your lower back
• Rope Handle

.

Face Pull

• 10 reps per set @ 20RM weight

.

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

.

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

.

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.

.