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

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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.

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.

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