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
HIRT Superset #1
2 exercises – alternating back & forth with as little rest as possible
Rep range of 5-20 reps per set – your call
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 #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.
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.