Your Best Body Workout – 2011 – Week 31 – Day 3

weighted chin up Your Best Body Workout – 2011 – Week 31 – Day 3

Today’s workout is a completely different workout from the rest of the week.

It’s combination of HIIT sprints and body-weight exercises designed to improve muscular endurance and boost caloric burn.

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

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT sprint #1

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

  • 20 second rest periods
  • 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

Muscle Endurance #1

60 seconds of Push-Ups – as many reps as possible

HIIT sprint #2

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

  • 20 second rest periods
  • 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

Muscle Endurance #2

60 seconds of BW Rows – as many reps as possible

HIIT sprint #3

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

  • 20 second rest periods
  • 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

Muscle Endurance #3

60 seconds Handstand Push-Ups – as many reps as possible

HIIT sprint #4

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

  • 20 second rest periods
  • 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

Muscle Endurance #4

60 seconds Pull-Ups / Chin-Ups – max reps – aim for 60+

Assisted, Jump, Regular or Weighted

.

Repeat as many sets as possible in 30 Minutes

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.