Your Best Body Workout – 2011 – Week 43 – Day 2

flash Your Best Body Workout – 2011 – Week 43 – Day 2

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Week 2 –  Day 2 of your HIRT training.

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WORKOUT WARM-UP

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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

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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

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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

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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

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.

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