Your Best Body Workout – 2011 – Week 24 – Day 1
Week #24 – Day #1
We’re repeating Week #22 – Day #3
Get sweaty
OVERVIEW
- 4 x 5 Min HIIT sprint superset
- 3 x 5 Min HIRT supersets
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.
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That’s it, you’re done for today.
Stretch and Go home
Tomorrow, do some cardio & stretching (lots of stretching)
Wednesday, get ready to suffer.
