Best Body Workout – 2012 – Week 14 – Day 1

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Week #14 is an exact copy of Week #13 – 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

Now that you know the workout, you should be able to improve upon last week’s performance

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

• video 1
• video 2

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

• video

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

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

• 10 rep sets of  Bodyweight Squats +
• 5 reps sets of Push-Ups (match type of push-up to your strength level)

Perform as many sets as you can in 3 minutes

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

• 5 rep sets of  Burpees +
• 5 reps sets of 1 Arm DB (or band) Shoulder Press (5 reps each arm per set)

Perform as many sets as you can in 3 minutes

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

• 10 rep sets of  2 Leg Hip Thrusts +
• 4 reps sets of Ab Wheel Roll-Outs or Stir-the Pot

Perform as many sets as you can in 3 minutes

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

• 5 rep sets of  Bodyweight Skullcrushers +
• 5 reps sets of Narrow Grip Bodyweight Rows

Perform as many sets as you can in 3 minutes

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

• 5 rep sets of  Bodyweight Squats +
• 5 reps sets of Overhead Band Spread-Aparts

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”.

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