….while keeping the structure of timed supersets in place.
The overall result is that your muscles are going to be getting an entirely new form of stimulus, while still improving your anaerobic energy system and turning you into a lean, strong, mobile, never-tiring, super freak of nature.
If you want, you can continue to do the same exercises as during the first 4 weeks…or choose new ones..or mix it up from week to week depending upon equipment availability or boredom. Whatever keeps you motivated.
Get to work.
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.
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
3. Shin Box
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
Push – Ups
The HIRT Workout v2.0
HIRT Superset #1
2 exercises per superset
10 minutes per superset
NO REST between sets
Choose a weight that would allow you to perform 20 reps (20RM)
Perform 10 reps per set (unless stated otherwise)
Perform the “work” part of each exercise as quickly and powerfully as possible
Prior to each “work” set, I want you to either:
Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set. (ex. pushing against a wall before a bench press)
This will get your nervous system all charged up and help you perform better on the work set.
20 reps per set @ 40RM weight
Barbell, Smith Machine, Bands or Cable (standing version)
For the neural activation warm-up exercise, I would recommend 5 reps of BW Hip Thrusts where you try to explode up quickly so that your feet leave the ground.
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.
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.