Your Best Body Workout – 2011 – Week 43 – Day 3

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Last HIRT workout of the week. Have fun.

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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 (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible

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Hip Thrust

• 10 reps per set @ 20RM weight
• Barbell, Smith Machine, Bands or Cable (standing version)

Toes to the Sky

• 10 reps per set
• BW
• do these flat on the floor/bench wherever you are doing the hip thrusts

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HIRT Superset #2

BW Chins/Pullups

• 5 reps per set @ 10RM weight
• if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
• Alternate grips between sets – palms in / palms out / Neutral

Alternating DB Press

• 5 reps per arm per set @ 10RM weight
• Standing or Seated – your choice – I prefer standing

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HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

• 5 reps per leg per set @ 10RM weight
• If your knees hate the front lunge, step backwards into a reverse lunge
• Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Standing Bridge

• 30 seconds per leg per set

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HIRT Superset #4

2 Arm Chest Press

• 5 reps per set @ 10RM weight
• Incline/Flat/Decline – your choice
• DBs, BB, Bands or even machine if necessary

Bodyweight Row

• 10 reps per set
• BW or BW + weighted vest

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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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And that’s it for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Over the weekend, do some easy cardio & stretching (lots of stretching)

Monday, it’s a brand spanking new workout

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