Your Best Body Workout – 2011 – Week 38 – Day 1

300 TONIGHT WE DO HIIT SPRINTS Your Best Body Workout – 2011 – Week 38 – Day 1

After last week, your muscles are primed and pumped for a week of HIIT / HIRT workout.

As you already know, this workout is all about:

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

 

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 Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Leg Squats

  • Bodyweight, Zercher, Front, Goblet, Koji

 

Exercise #2 – Biceps

  • Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls




HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #2

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji






Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight





HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell




Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell



HIIT Superset #4

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

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.

1 Comment

  1. To burn Calories

    October 11, 2011 at 12:57 pm

    Love the selection of video!

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