Your Best Body Workout – 2011 – Week 26 – Day 3

funny pictures this cat is a drill sergeant Your Best Body Workout – 2011 – Week 26 – Day 3

Week #26 – Day #3

This week’s workouts are bodyweight workouts.

So, go find yourself a kids’ playground or a soccer/football field or one of those fancy-schmancy outdoor gyms.

Note – If you have a body suspension trainer or bands or a kettlebell, feel free to bring them along and modify the workout. You can also workout indoors.

OVERVIEW

  • This workout will focus on a variety HIRT supersets – 2 or 3 exercises per superset
  • Rep schemes will vary based upon muscle groups & exercise difficulty
  • Rest periods will be short between sets
  • Rest periods will be longer between supersets to allow you to recover, lay in the shade, drink some water and do some joint mobility work for your tight hips & shoulders.
Remember to slap on some sunscreen, bring lots of water and respect the sun & heat. 
And if you find it too hot to exercise outside, this workout can be performed indoors.

 

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

Bodyweight Squat – 1 set – 30 reps  –

THE WORKOUT

HIRT Superset #1

Exercise #1 - 1 Leg Deadlift

  • Bodyweight only
  • 5-10 reps per leg per set

Exercise #2 – Burpees, Jumping Jack or Bench Step-Up

  • Bodyweight only
  • Burpee – 10 reps
  • Jumping Jack – 20 reps
  • Bench Step-Ups – 10 reps per leg (20 reps total)



REST 5 MINUTES  –  stretch your chest

HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible

Exercise #1 – 2 Leg Squat

  • Bodyweight only
  • 20 reps per set

Exercise #2 – Skullcrusher

  • Bodyweight only
  • 5 – 20 reps

REST 5 MINUTES – stretch your hips / glutes / quads

HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible

Exercise #1 – Bodyweight Row

  • Bodyweight only
  • 5-20 reps per set – go for max reps (with good form) per set

Exercise #2 – Burpees, Jumping Jack or Bench Step-Up

  • Bodyweight only
  • Burpee – 10 reps
  • Jumping Jack – 20 reps
  • Bench Step-Ups – 10 reps per leg (20 reps total)



REST 5 MINUTES - stretch your lats

HIRT Superset #4

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible

Exercise #1 – Push Ups

  • Bodyweight only
  • 5-20 reps per set – go for max reps (with good form) per set
  • Change hand positions – from narrow to mid to wide

Exercise #2 – Toes to the Sky (Reverse Crunch / Hip Extension hybrid exercise)

  • Bodyweight only
  • 5-20 reps per set (with good form)


NOTE – As written, this workout should take 35 min. Given the high intensity of the HIRT supersets, that should be enough for most people. However, advanced trainees can feel free to repeat supersets.

I would suggest repeating Supersets #1 & #2  before repeating #3 & #4.

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After completing all of your supersets, don’t forget to Stretch out the muscles that you just pounded on.

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Tomorrow –  you can either do a HIIT sprint workout OR do some cardio & stretching (lots of stretching)

Friday is the last lifting session of the week.

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.

3 Comments

  1. Brit

    July 28, 2011 at 10:43 pm

    You do burpees/jumping jacks/step ups twice in this workout?

    • healthhabits

      July 29, 2011 at 4:34 am

      yep

  2. Anti Aging for men

    July 25, 2011 at 10:54 am

    These are pretty tough workouts, sure to burn the fat, raise the adrenalin, the cortisol, the heart rate, the metabolism. What about a workout for the older male? I have a website called http://antiagingjust4men.com/ and my readers are older and need somewhat lighter workouts.
    I’ve been to your site before and downloaded your paleo diet info. Great site you have here. Truly on Health.
    Thanks, Greg C.

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