Best Body Workout – 2011 – Week 46 – Day 1

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Week #46 – Day #1

Not including warm-up exercises, this workout is made up of 4 HIRT circuits.

I want you to move as quickly as possible between sets, keeping rest periods to a minimum

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

• 3 Exercises
• 5 sets per exercise
• 5 reps per set of Ab Wheel Roll-Outs
• 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)
• And a 1 Minute Squat Test (video is a 10 min test)

Exercise #1 – Ab Wheel Roll-Outs

Exercise #2 – Push-Ups

Exercise #3 – One Minute Squat Test

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #2

• 2 Exercises
• 5 sets per exercise
• 5 reps per set of Pulldowns/Chins – using a resistance that you can perform 10 reps with (10RM)
• 20 reps per set of DB Swings - using a resistance that you can perform 50 reps with (50 RM)

Exercise #1 – Pulldowns or Chins

Exercise #2 – Dumbbell or Kettlebell Swings

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

• 3 Exercises
• 5 sets per exercise
• 10 reps per set of Pallof Presses facing one direction – with a 20 RM weight (20RM)
• 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
• 10 Reps per set of Pallof Presses facing opposite direction – same weight
• 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Pallof Presses

Exercise #2 – 2 Hand Waiters walks

Exercise #3 – Pallof Presses – opposite side

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

• 4 Exercises
• 5 sets per exercise
• 40 steps of Cable Sled Drags / Truck Pulls per set (count steps raising & lowering cable stack) – control lowering stack – if you don’t have access to a “dipping” belt, attach a “tricep pushdown” rope and use your hands (good for grip strength)
• 30 Seconds Prone Bridge per set
• 10 Cable Rows per set at an intensity that would allow you to perform 20 reps (20RM)
• 10 Push-ups per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – Cable Sled Drags

Exercise #2 – Prone Bridge

Exercise #3 – Cable Row – 2 hands – use rope or belt from sled drags

Exercise #4 – Push-Ups

No rest between sets – Maximum 5 minute rest between supersets

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some cardio or  HIIT sprints & stretching (lots of stretching)

Wednesday, it’s back to the weights

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