It’s a repeat of Week #23 – Day #1…..try and do better this time.
4 x 5 Min HIIT sprint superset
3 x 5 Min HIRT supersets
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 – 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.
Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.