Best Body Workout – 2012 – Week 3 – Day 2

best body 2012 i love hiit Best Body Workout – 2012 – Week 3 – Day 2

Now that you’ve experienced the unparalleled joy of High Intensity Interval Training, I thought I would thoroughly confuse your muscles by combining HIIT sprints with slow motion resistance training.

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

As I mentioned above, today we are going to alternate HIIT sprints with slow-motion resistance exercises

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.

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 - Slo-Mo Push-Ups

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 – Slo-Mo Bulgarian Split Squats

5 reps per leg, performed as slowly as possible while still keeping the movement smooth.

Exercise #5 HIIT sprints

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

Exercise #6 – Slo-Mo DB Lateral Raises

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

Exercise #7 HIIT sprints

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

Exercise #8 – Slo-Mo 1 Leg Deadlifts

5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Bodyweight only.

  • Now for the fun part….I want you to repeat this workout 1 more time.
  • 2 more times if you actually enjoy this punishment

NOTE – I want you to lower the reps down to 3 if you can’t keep the reps smooth and slow.

I’ve done this workout a few times and often during my last set of push-ups, my arms & legs shake like crazy as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

 

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.

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