Your Best Body Workout – 2011 – Week 23 – Day 1

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Week #23 – Day #1

We’re hitting the same bodyparts as Week #22 – Day #2, 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.

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

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 – WoodChops

• Hi to Low, Low to High, Static Chest Height, Tornado Ball, Band

Note - Make your hips the prime mover on this exercise, not your upper body. Focus on shifting your bodyweight from one leg to the other

Exercise #2 – Static Core

• Bridge / Plank – face down, face up, side, standing with cable
• 30-60 second holds
• Keep your core tight – we DON’T want to feel any pain in the lower back

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 #2

Because of the static core work, we are extending this superset to 10 minutes

• 10 minutes
• 2 exercises – alternating back & forth with as little rest as possible
• Rep range of 5-20 reps per set for the woodchops - your call
• 30-60 seconds per set for the bridge/plank

Exercise #1 – Overhead Press

• Push Press, Standing Press, Seated, Alternating DB - 1 Arm or 2, Barbell, Dumbbell, Band, Cable

Exercise #2 – Chin-Ups, Pull-Ups or Pulldowns

• Chin-Ups (palms towards you), Pull-Ups (palms away), Band-assisted Chin or Pull-Ups, Pulldowns - wide grip, narrow grip, neutral grip

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 #3

• 5 minutes
• 2 exercises – alternating back & forth with as little rest as possible
• Rep range of 10-50 reps per set - your call

Exercise #1 – Front Ab Wall Flexion

• Ball Crunch, Hanging Leg Raise, Toes to the Sky, Standing Cable Crunch

Exercise #2 – Lower Back Extensions

• Floor Hyperextension, Reverse Hyper on Ball, Lower Back Machine (can also use pulldown machine for this), Hyper Bench, Good Mornings

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 #4

• 5 minutes
• 2 exercises – alternating back & forth with as little rest as possible
• Rep range of 5-20 reps per set on the shoulders- your call
• 10-50 reps on the lateral squat

Exercise #1 – Side & Rear Shoulder Raises

• Alternate sets – side & rear delts
• Gironda Laterals, Standing, Seated, Bent-Over Laterals for rear delts

Exercise #2 – Lateral Bodyweight Squat

• Lateral Bodyweight Squat
• 10-50 reps

.

That’s it, you’re done for today.

Stretch and Go home

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

Friday, it’s back to the weights

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