Best Body Workout – 2011 – Week 48 – Day 2

Week #48 – Day #2

It’s the last week for this workout – keep reducing the 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

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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)

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.

1 Comment

  1. troy.pesola

    December 22, 2011 at 9:57 am

    OMG … that’s 900 reps without counting planks or your warmup. I’ve done very high rep workouts before, but not with the intensity you describe. That just seems brutal. The 300 workout that circulated around after the movie of the same name was intense at 1/3 the reps. Am I missing something?

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