Best Body Workout – 2011 – Week 46 – Day 2

im a lumberjack monty pyth Best Body Workout – 2011 – Week 46 – Day 2

Week #46 – Day #2

Same set-up as Monday with different exercises….including WoodChops

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
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set of Wood Chops – at an intensity that would allow you to perform 20 reps (20RM)
  • 10 reps per leg of 1 Leg Body-Weight Deadlifts

Exercise #1 – Body-Weight (BW) Squats

Exercise #2 – Wood Chops – chest height – facing one direction – 10 reps

Exercise #3 – One Leg (BW) Deadlift

Exercise #4 – WoodChops – chest height – facing opposite direction – 10 reps

No rest between sets – Maximum 5 minute rest between supersets

 

HIRT Superset #2

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 reps per set per arm of Alternating DB Press – using a resistance that you can perform 20 reps with (20RM)
  • 30 Seconds Prone Bridge per set

Exercise #1 – BW Squats

Exercise #2 – Alternating DB Press

Exercise #3 – Prone Bridge

 

No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #3

  • 3 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 40 steps per set of Overhead Waiters Walk (reasonably heavy DBs)
  • 10 Reps per set of High to Low Standing Cable Rows  - using a resistance that you can perform 20 reps with (20RM)

Exercise #1 – BW Squats

Exercise #2 – 2 Hand Waiters Walks

Exercise #3 – High to Low Standing Cable Rows


No rest between sets – Maximum 5 minute rest between supersets

HIRT Superset #4

  • 4 Exercises
  • 5 sets per exercise
  • 10 reps per set of Body-Weight Squats
  • 10 Gironda Laterals (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)
  • 40 reps per set of Body-Weight Hip Thrusts
  • 10 Alternating DB Bicep Curls (10 each arm) per set at an intensity that would allow you to perform 20 reps (20RM)

Exercise #1 – BW Squats

Exercise #2 – Gironda Laterals

Exercise #3 – Body-Weight Hip Thrusts – feet elevated or on floor

Exercise #4 – Alternating DB Bicep Curls

 

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)

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.

2 Comments

  1. LauLau81

    December 7, 2011 at 7:09 pm

    All the videos you have here are all very helpful!!Thanks a lot!!

  2. fergusonsarah

    December 7, 2011 at 1:34 pm

    These videos are perfect for me… I will do this during my work out. Thank you for the useful compilation of the perfect body workout videos.

Leave a Reply