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.
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 –
HIRT Superset #1
Exercise #1 - 1 Leg Deadlift
Exercise #2 - Burpees, Jumping Jack or Bench Step-Up
REST 5 MINUTES - stretch your chest
HIRT Superset #2
Exercise #1 – 2 Leg Squat
Exercise #2 – Skullcrusher
REST 5 MINUTES - stretch your hips / glutes / quads
HIRT Superset #3
Exercise #1 - Bodyweight Row
Exercise #2 – Burpees, Jumping Jack or Bench Step-Up
REST 5 MINUTES - stretch your lats
HIRT Superset #4
Exercise #1 – Push Ups
Exercise #2 – Toes to the Sky (Reverse Crunch / Hip Extension hybrid exercise)
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.