Your Best Body Workout – 2011 – Week 22 – Day 3

300 TONIGHT WE WORKOUT LIKE ACTORS GETTING IN SHAPE TO LOOK LIKE SPARTANS Your Best Body Workout – 2011 – Week 22 – Day 3

Week #22 – Day #3

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

… the rep & set schemes are the same…

    OVERVIEW

    • 4 x 5 Min HIIT sprint superset
    • 3 x 5 Min HIRT supersets

    …and I expect the same 100% effort from y’all.

       

      WORKOUT WARM-UP

      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

      THE WORKOUT

      HIIT Superset #1

      • 5 minutes of 10 second HIIT sprints
      • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
      • Do as many as you can in 5 min

      The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

      FYI - 4 Steps to a Great HIIT Workout

      HIRT Superset #1

      • 5 minutes
      • 2 exercises – alternating back & forth with as little rest as possible
      • Rep range of 5-20 reps per set – your call

      Exercise #1 – 2 Leg Squats

      • Bodyweight, Zercher, Front, Goblet, Koji

       

      Exercise #2 – Biceps

      • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls




      HIIT Superset #2

      • 5 minutes of 10 second HIIT sprints
      • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
      • Do as many as you can in 5 min

      The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

      HIRT Superset #2

      • 5 minutes
      • 2 exercises – alternating back & forth with as little rest as possible
      • Rep range of 5-20 reps per set - your call

      Exercise #1 – 1 Leg Deadlift

      • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell




      Exercise #2 – Triceps

      • Skullcrushers – Bodyweight, Barbell, Dumbbell



      HIIT Superset #3

      • 5 minutes of 10 second HIIT sprints
      • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
      • Do as many as you can in 5 min

      The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

      HIRT Superset #3

      • 5 minutes
      • 2 exercises – alternating back & forth with as little rest as possible
      • Rep range of 5-20 reps per set - your call

      Exercise #1 – 2 Arm Chest Press

      • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji






      Exercise #2 – 2 Arm Lat Row

      • Seated, Standing, Barbell, Dumbbell, Bodyweight





       

      HIIT Superset #4

      • 5 minutes of 10 second HIIT sprints
      • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
      • Do as many as you can in 5 min

      The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

      .

      That’s it, you’re done for today.

      Stretch and Go home

      Tomorrow, do some cardio & stretching (lots of stretching)

      Sunday, go do something fun

      Monday, get ready to sweat.

      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.

      1 Comment

      1. Annonymous

        June 24, 2011 at 3:23 pm

        Thanks Man!

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