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Your Best Body Workout – 2011 – Week 43 – Day 1

By on November 14, 2011

captain canuck1 Your Best Body Workout – 2011 – Week 43 – Day 1

Same workout as last week.

Try to squeeze a few more reps into each 5 minute superset.

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

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

Zercher or Front Squat

  • 5 reps per set @ 10RM weight
  • Goblet squats and band front squats are acceptable substitutes

1 Leg Deadlift

  • 5 reps per leg per set

.

HIRT Superset #2

Hi-Lo Vertical Cable/Band Slam

  • 5 reps per set @ 10RM weight

Imagine a medicine ball slam….

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

1 Arm DB Press

  • 5 reps per set @ 10RM weight

.

HIRT Superset #3

Swing Snatch

  • 5 reps per set @ 10RM weight

Bulgarian Split Squat

  • 5 reps per leg per set @ 10RM weight

..

HIRT Superset #4

Standing Cable/Band Row

  • 5 reps per set @ 10RM weight

Push-Ups

  • 5-10 reps per set

.

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

.

Alright…that’s enough 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)

Wednesday, it’s back to the weights


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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.
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