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

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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

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