Best Body Workout – 2011 – Week 47 – Day 2

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Week #47 – Day #2

Same as last week – aim to reduce rest periods.

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

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