Your Best Body Workout – 2011 – Week 24 – Day 2
Week #24 – Day #2
It’s a repeat of Week #23 – Day #1…..try and do better this time.
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
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
You Searched For...
Brit
July 13, 2011 at 5:13 am
When do you work out? What’s your schedule?
healthhabits
July 13, 2011 at 5:40 am
usually in the afternoon between 1-4 pm. It’s in between clients and it’s the quietest time at the gym.
However, work (online & real world) has been really busy and I am working on a book as well, so if I miss the 1-4 slot, I squeeze it in at night during my normal “chilling” time. But then again, staying fit is part of my job description and as much, is prioritized high on my to-do list.
A normal day for me is:
Up at 4:30
Meditation, computer work, breakfast – then travel to…
Clients from 6:00 am – 11:00 am
Back home – more Health Habits + lunch
1:00 workout – 2 hrs including travel
3:00 – post workout meal, shower – 15 min power nap if I have the time
Computer work, writing, etc
5:30 – 8:00 – clients
8:00 – 10:30 – downtime – friends, restaurant, tv, etc…
This doesn’t happen every day. Some days, I go to the gym at night with my wife, sometimes life gets in the way and I workout at night right before bed, etc…
Brit
July 12, 2011 at 9:10 pm
The difference is that you can still get yourself up at that alarm. Sunday night I tried to psych myself up to work out in the morning, but when my alarm went off at 4:30 am words could not express how much I didn’t want to get up. Walking to my apartment complex’s gym in the creepy early morning is not my idea of fun at all. And right now it may be nice out, but doing that in the winter, when it’s going to be not only dark but also below freezing? It’s just not something I could keep doing. So in the end I set my alarm later and went back to bed. I guess I’ll have to stick with exercising right after work, and having absolutely no social life during the week. Awesome.
healthhabits
July 12, 2011 at 10:28 pm
“I guess I’ll have to stick with exercising right after work, and having absolutely no social life during the week. Awesome.”
That’s exactly what I mean about choices. If your social life is more important, do that. Maybe it would be better for you to do an exercise video in front of the tv at night….or at 4:30 in the morning.
I think that my workouts are great. Maybe they’re just not great for you, right now, at this particular stage in your life. Maybe in a couple of years your schedule becomes more flexible.
You have to do what’s best for you.
Brit
July 7, 2011 at 8:26 pm
I just…I can’t get this to work. I’m a total failure.
There are pretty much three times I have available to work out:
1) I could get up early and work out in the mornings before work. This would be the best time, as I could get it out of the way and not have to worry about fitting it in later. But I am a total night owl, and getting up at 4:30 to work out would be nearly impossible–I tried it earlier this year, and in 2-3 weeks I managed to get myself up and work out only a handful of times. Also, even if I could, I’d like to do these workouts Mon/Wed/Fri, and they don’t get posted early enough for me to do that. (Morning of isn’t early enough–I need time to write everything down and watch the videos, which would mean getting up even earlier, which isn’t happening.) And this wouldn’t be as hard right now, but in the winter, when it’s pitch dark and below freezing? Yeah, right.
2) I could work out in the evenings after I’ve eaten dinner. But I know myself–if I let myself get comfortable in my apartment, there is NO WAY I’d actually do it. So I’ve never tried it.
3) So finally, I have working out as soon as I get home from work. That’s what I’ve been trying to do, but I’ve only had limited success. The problem is that it means I can’t eat dinner until after I’ve gotten back, worked out, and showered. Then depending on whether I’m just heating something up or I actually have to cook, I don’t get to eat until 8:30 or 9, which isn’t fun at all. It also means that I can’t do anything with people after work, cause I have to get right back home to work out. And if I get out of work late, or have to stop at the grocery store–forget it, it’s too late. I haven’t worked out this week because Monday I was home for the 4th, Tuesday I had to spend all day driving and by the time I got back it was 7 pm and I was exhausted, Wednesday and today I’ve gotten out of work late (busy time for us) and haven’t gotten back to my apartment until 6:30 or 7, and by that point I’m starving and just want to eat dinner and any hope of going to the gym is gone. So I have three options and none of them seem to work and I just…I don’t know what to do.
healthhabits
July 8, 2011 at 4:47 am
First of all…you’re not a failure.
Second of all…life is full of choices. We only have 24 hrs in a day and when you subtract sleep, getting ready for work, commuting, working, commuting back home, grocery shopping, etc….there aren’t many free hours left in the day. How you spend them is up to you.
Finding time for socializing with friends, dating, exercising, watching tv, web surfing, optional / free time / stuff you actually want to do kind of stuff isn’t always easy.
My advice is to take a look at your life…at how much free time you actually have…and decide how you want to spend it. make a list of the stuff you want/need/should do in your free time, prioritize it and then schedule it. I know that scheduling your free time sounds weird, but if you’re telling me that you want to exercise but can’t find the time, then either:
1. You’re right – you don’t have the time
2. You’re wrong – and your time just needs to be better organized
Re the workouts themselves, You don’t need to do week 24 on week 24. Do week 23 on week 24 and that way, you’ll have a whole week to look at the workout.
Brit – Personally, I am not a perfect manager of my time. The other night I watched an episode of Luther (brilliant BBC crime drama btw) instead of doing some work that needed to be done. As a result, I had to get up even earlier to finish the work. By not doing my work at night, I ended up trading an hour of sleep to watch an hour of tv. Good decision / bad decision??? Not sure. But when the alarm clock went off, I wasn’t a happy camper. Life is full of choices.