Week #27 – Day #1
Same as last week. This workout was just too much fun to limit to a single week.
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.
Also, these workouts can be performed 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 – 2 Leg Squats
Exercise #2 – 1 Leg Deadlift
REST 5 MINUTES – stretch your quads & hip flexors
HIRT Superset #2
Exercise #1 – Push-Ups
Exercise #2 – 2 Leg Hip Thrust
REST 5 MINUTES – stretch your chest muscles
HIRT Superset #3
Exercise #1 – Lateral Squat
Exercise #2 – Burpee, Jumping Jack or Bench Step-Up
REST 5 MINUTES - stretch your hamstrings
HIRT Superset #4
Exercise #1 – Bodyweight Row
Exercise #2 – Skullcrusher
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 the two leg supersets before repeating the pushups or rows supersets.
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)
Wednesday, get ready to suffer.