Best Body Workout – 2012 – Week 1 – Day 3
Last HIRT workout of the week.
Next week the program expands to include nutrition advice and suggestions for non-HIRT day exercise.
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
- This workout consists of 4 Supersets
- Each Superset is made up of 2 exercises
- Each Superset is performed for 5 minutes
- Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
- 1 time for beginners and/or high intensity athletes
- 2 times for experienced and/or endurance based athletes
- Rest periods between sets are to be kept to a minimum
- Rest periods between Supersets are to be kept to a minimum
- On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
- On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner
Superset #1 – Shoulder Press & Leg Raises
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 – Shoulder Press – DB/BB/Band/Machine/Sandbag/Sloshpipe or even a BW Handstand Press
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.
Exercise #2 - Leg Raise – seated bench/leg raise bench/hanging
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
- Keep your lower back / core tight – don’t swing like a pendulum – keep the stress on the muscles
Superset #2 – Lunge / Side Shoulder Raises
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 - Lunge – BW/DB/BB/KB/Plate
- Choose a resistance you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
- If your knees hate the front lunge, step backwards into a reverse lunge
- You can also do walking lunges
- Alternating step length will shift focus from quads (short step) to glutes/hams (long step)
Exercise #2 - Side Shoulder/Lateral Raises - DB/KB/Band
- Choose a resistance you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
Superset #3 - Leg Curl / GH Raise & Toes to the Ceiling
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 - Leg Curl / GH Raise
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set - quick/powerful as you lift the weight and controlled as you lower the weight
- Stability Ball leg curls are an option
Exercise #2 - Toes to the Ceiling - BW
- Toes to the Ceiling is my name for this Reverse Crunch/Hip Extension/Dynamic Bridge hybrid exercise
- Bodyweight only
- Perform 5 reps per set - controlled in both directions
Superset #4 – Horizontal Row & Lateral Squats
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 - Horizontal Row – Cable/Band/BB Bent Over Rows/BW Rows/Machine
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set - quick/powerful as you row towards your belly and controlled as you return to the start.
- Standing or seated
Exercise #2 - Lateral Squats - BW/DB or plate held at chest height
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance - your call
- Perform 5 reps per set - controlled in both directions
Alright…that’s all the lifting we’re doing today.
Stretch out your muscles, grab some steam and go have a life.
