Best Body Workout – 2012 – Week 13 – Day 3
Last workout of the week and it’s the same format as Day #1 – HIIT sprint intervals & HIRT weightlifting intervals
- 5 x 3 min HIIT sprint interval blocks, and
- 5 x 3 min HIRT lifting interval blocks
For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun
Alright, let’s get on with the…
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
The HIRT sets will consist of:
- 2 exercises performed back to back for 3 minutes.
- Rest kept to a minimum
- Low number of reps per set
The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…
HIRT #1
- 50 reps of Bodyweight Squats +
- 25 reps sets of Push-Ups (match type of push-up to your strength level)
Perform this circuit as fast as possible, then…
- Rest for 60-120 sec
HIIT #1
3 x 10:50 sprints (10 sec sprint : 50 seconds slow)
HIRT #2
- 25 reps of Burpees +
- 50 reps of 1 Arm DB (or band) Shoulder Press (25 reps each arm
Perform this circuit as fast as possible, then…
- Rest for 60-120 sec
HIIT #2
2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)
HIRT #3
- 50 reps of 2 Leg Hip Thrusts +
- 20 reps of Ab Wheel Roll-Outs or 20 Stir-the Pots or 60 seconds of Planks/Bridges
Perform this circuit as fast as possible, then…
- Rest for 60-120 sec
HIIT #3
3 x 15:45 sprints (15 sec sprint : 45 sec slow)
HIRT #4
- 20 reps of Bodyweight Skullcrushers +
- 40 reps of Narrow Grip Bodyweight Rows or 40 reps of DB Bicep Curls
Perform this circuit as fast as possible, then…
- Rest for 60-120 sec
HIIT #4
2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)
HIRT #5
- 50 reps of Bodyweight Squats +
- 50 reps of Overhead Band Spread-Aparts or 50 Jumping Jacks
Perform as many sets as you can in 3 minutes
HIIT #5
2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints (5 sprints total)
Alright…that’s it for the workout portion of this workout.
Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.
And because I forgot to include it in Monday’s workout, here is the new joint mobility exercise I promised you. It’s designed to rehab tight calves/achilles…just in time for outdoor running season
Next week is going to follow the same general pattern…with all new exercises
You Searched For...
