Best Body Workout – 2011 – Week 45 – Day 3

300 web TONIGHT WE WORKOUT  Best Body Workout – 2011 – Week 45 – Day 3

Week #45 – Day #3 - Next week is all new stuff

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

  • anaerobic endurance
  • burning fat
  • weight lifting supersets
  • HIIT sprints
  • balancing muscle groups & movements
  • lifting for time instead of reps
  • laying waste to an invading Persian horde

… the rep & set schemes are the same…

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

…and I expect the same 100% effort from y’all.

 

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 – 1 Leg Deadlift

  • Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

  • Skullcrushers – Bodyweight, Barbell, Dumbbell


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 – 2 Arm Chest Press

  • Bodyweight, Barbell, Dumbell, Incline, Decline, Koji



Exercise #2 – 2 Arm Lat Row

  • Seated, Standing, Barbell, Dumbbell, Bodyweight



 

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 cardio & stretching (lots of stretching)

Sunday, go do something fun

Monday, get ready to sweat.

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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