Best Body Workout – 2012 – Week 6 – Day 2

bike sprint track cyclist Best Body Workout – 2012 – Week 6 – Day 2

It’s time for some HIIT sprints!!!

During this workout, you’re GOING to:

  • Increase Metabolism
  • Burn Fat
  • Make yourself Faster
  • Make yourself more Limber
  • And get rid of your Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

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

 

NOTEI’ve been using links instead of always embedding videos week after week because it speeds up how quickly the site loads. Personally, I can’t stand a slow-loading site, but if you hate the links and want the embedded videos every time, please leave a comment

 

THE HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

  • If the resistance is too high, you don’t get the speed.
  • If the resistance is too low, you don’t get the power
  • If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
  • If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…enjoy your weekend.

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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