Your Best Body Workout – 2011 – Week 42 – Day 2
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It’s Day 2 of your HIRT training. .
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
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HIRT Superset #1
- 2 exercises per superset
- 5 minutes per superset
- NO REST between sets
- Choose a weight that would allow you to perform 10 reps (10RM)
- Perform 5 reps per set
- Perform the “work” part of each exercise as quickly and powerfully as possible
. Bench Step Ups
- 5 reps per set @ 10RM weight
- Hold dumbbell in outside arm – ie left leg on bench, right arm holds DB
Lateral Bench Hops
- 20 reps per set
- BW
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HIRT Superset #2
DB Push Press
- 5 reps per set @ 10RM weight
Narrow Grip Pulldowns
- 5 reps per set @ 10RM weight
- Alternate grips between sets – palms in / palms out
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HIRT Superset #3
Deadlift- Full or Partial DL/Rack Pull (knee height)
- 5 reps per set @ 10RM weight
BW Jump Squat
- 5 -10 reps per set @ bodyweight only
..
HIRT Superset #4
Cable/Band Woodchop- horizontal
- 5 reps per side per set @ 10RM weight
- Remember that this exercise is all about the HIP PIVOT – not twisting your lower back
- Rope Handle
Face Pull
- 10 reps per set @ 20RM weight
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HIRT Superset #5 - optional
Repeat one of the first 4 Supersets – your choice
HIRT Superset #6 - optional
Repeat one of the first 4 Supersets – your choice
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Alright…that’s it for today But before you leave, go spend 10-15 minutes stretching out your tired muscles Tomorrow, do some easy cardio & stretching (lots of stretching) Friday, it’s back to the weights
