Best Body Workout – 2011 – Week 48 – Day 3

she hulk 1024x635 Best Body Workout – 2011 – Week 48 – Day 3

Week #48 – Day #3

Last lifting workout of the week

Keep moving 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

.

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

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.

Leave a Reply