Best Body Workout – 2011 – Week 50 – Day 3

brad pitt fight club Best Body Workout – 2011 – Week 50 – Day 3

For today’s workout, we’re going to try a variation of Monday’s workout.  

The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.

 

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

Exercise #1 - HIIT sprints

2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.

Exercise #2 - Bodyweight Skullcrushers

5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn

Exercise #3 HIIT sprints

3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

Exercise #4 – 2 Leg Bodyweight Squats…with heels raised

5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Stay up on the balls of your feet.

Exercise #5 HIIT sprints

3 x 10 second sprints  with a 40 second rest between sprints

Exercise #6 – Slo-Mo DB Bicep Curls

5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light pair of dumbbells.

Exercise #7 HIIT sprints

2 x 10 second sprints  with a 20 second rest between sprints

Exercise #8 – BW Bridge / Plank

Hold the position for between 30-120 seconds. DO NOT let your back arch. Stay straight from head to heels.

 

Now for the fun part….I want you to repeat this workout 1-2 more times.

  • Stopping when you reach 60 minutes of total workout time
  • And lowering the reps down to 3 if you can’t keep the reps smooth and slow.

I did this workout yesterday and during my last set of push-ups, my arms & legs were shaking as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Next week is all new.

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. Ayla85

    January 17, 2012 at 2:29 am

    Wow! I’m always wishing to had these beautiful bodies but then it’s not easy as 123.”)

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