Your Best Body Workout – 2011 – Week 27 – Day 2

1 hand handstand pushup Your Best Body Workout – 2011 – Week 27 – Day 2

Week #27 – Day #2

Same as last week.

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

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

Exercise #1 – 1 Leg Squats

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

Exercise #2 – Chin-Ups / Pull-Ups

  • Bodyweight only
  • Assisted Chins if required
  • 5-20 reps per set

REST 5 MINUTES  –  stretch your lats & hip flexors

HIRT Superset #2

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

Exercise #1 – Handstand Push-Ups

  • Bodyweight only
  • 5-10 reps per set – go for max reps (with good form) per set
  • Safety first people


Exercise #2 – Lateral Squat

  • Bodyweight only
  • 20-50 reps (total both sides)

REST 5 MINUTES – stretch your chest and rear shoulder muscles 

HIRT Superset #3

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

Exercise #1 – Reverse Hyperextension

  • Bodyweight only
  • 10 – 20 reps (with good form)
  • Squeeze those glutes

Exercise #2 – Burpee, 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 hips & glutes

HIRT Superset #4

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

Exercise #1 – Rolling Abs

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

Exercise #2 – 2 Leg Hip Thrust

  • Bodyweight only
  • 20-50 reps

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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 #3 & #4 before repeating #1 & #2.

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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.