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

• Tweet
• Pin It

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.

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.

.

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

.

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.

• Tweet
• Pin It