Best Body Workout – 2011 – Week 46 – Day 3
Week #46 – Day #3
Last lifting workout of the week
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
- 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
- 10 reps per set of Toes to the Sky
- 10 reps of Overhead Shrugs - using a resistance that you can perform 20 reps with (20RM)
Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
Exercise #2 – Toes to the Sky
Exercise #3 – Overhead Shrugs - barbell, dumbbells, kettlebells
No rest between sets – Maximum 5 minute rest between supersets
HIRT Superset #2
- 4 Exercises
- 5 sets per exercise
- 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
- 10 reps per set of Standing Cable Rows - using a resistance that you can perform 20 reps with (20RM)
- 20 reps per set of Lateral Squats (10 reps per side)
- 10 Reps per set of Tricep Pushdowns - using a resistance that you can perform 20 reps with (20RM)
Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
Exercise #2 - - Cable Row - 2 hands - use tricep pushdown rope
Exercise #3 - Lateral Squats
Exercise #4 - Tricep Pushdowns
No rest between sets – Maximum 5 minute rest between supersets
HIRT Superset #3
- 4 Exercises
- 5 sets per exercise
- 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
- 10 reps per set of Rolling Abs
- 10 reps per set per arm of Slide / Drag Curls per set – use DBs
- 20 reps per set of DB Swings - using 1 of the DBs from the Slide/Drag Curls
Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
Exercise #2 – Rolling Abs
Exercise #3 - Slide / Drag Curl
Exercise #4 - Dumbbell or Kettlebell Swings
No rest between sets – Maximum 5 minute rest between supersets
HIRT Superset #4
- 4 Exercises
- 5 sets per exercise
- 30 reps per set of Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
- 10 reps per set of Push-Ups - at an intensity that would allow you to perform 20 reps (20RM)
- 40 reps per set of Body-Weight Hip Thrusts - feet elevated or on floor
- 30 Seconds Prone Bridge per set
Exercise #1 – Shuffle Lunges (or a similar effort level of skipping, burpees or jumping jacks)
Exercise #2 – Push Ups
Exercise #3 - Body-Weight Hip Thrusts – feet elevated or on floor
Exercise #4 – Bridge / Plank
No rest between sets – Maximum 5 minute rest between supersets
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That’s it, you’re done for today.
Stretch and Go home
Tomorrow, do some cardio or HIIT sprints & stretching (lots of stretching)
Starting Monday…. it’s back to the weights
