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

300 TONIGHT WE WORK OUR ABS Your Best Body Workout – 2011 – Week 23 – Day 1

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



standing cable plank bridge Your Best Body Workout – 2011 – Week 23 – Day 1

 

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

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.

5 Comments

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  2. Brit

    June 27, 2011 at 7:27 pm

    Sometimes when I do the dead bug or similar moves (tonight it was on the ‘toes to the sky’ move) my left hip will, like, click as I extend that leg. It doesn’t hurt, exactly…it just feels weird. Is there anything I can do to stop that?

    • healthhabits

      June 28, 2011 at 5:01 am

      It’s not optimal. but it’s pretty normal. I have lots of clients with joints that click, pop and do other weird stuff.

      The hip & shoulder are the worst. The combination of our lifestyles (sitting, computers, tv, etc) and the complex overlapping of muscles and connective tissue around the joint means they are prone to imbalances, impairment, noise, pain & weirdness.

      You should probably get it looked at by a Sports Medicine doc, but for now, we can try to help by:

      1. Breaking up adhesions in the fascia surrounding the joint by foam rolling (foam roller, acuball, lacrosse ball) the glutes, hip flexors, IT bands…the entire region around the hip.
      2. Stretching & mobilizing the hip joint

      But get somebody who really knows their stuff to take a look at your hip. Knowing exactly what’s going on makes it easier to treat

  3. healthhabits

    June 27, 2011 at 5:48 pm

    The second HIRT superset is designed to be 10 min

    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

  4. Brit

    June 27, 2011 at 4:47 pm

    The 10 minute set part didn’t get switched with the rest.

    Although I don’t know why I bother with all this, since my office job apparently puts me at 37% higher risk of death, according to CNN, and working out doesn’t completely take away that risk.