Best Body Workout – 2012 – Week 14 – Day 2

hiit sprints before and aft Best Body Workout – 2012 – Week 14 – Day 2

Today is the same as Week #13 Day 2 – It’s all about HIIT sprint intervals & core stability

For the HIIT sprints, we’re going to follow the Best HIIT Workout of All TIme model:

  • 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 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

For the core stability work, we’re going to be doing a variety of Bridge/Planks and/or Stir the Pots.

The goal of the planks is twofold:

  1. Build a wicked strong core/lower back
  2. Allow your nervous & energy systems to recover from the HIIT sprints

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

We’re going to start with the HIIT work, so I want you to spend 5-10 minutes warming up for whatever type of HIIT sprint you’re going to do:

  • Bike sprints
  • Rower sprints
  • Stepper sprints
  • Elliptical sprints
  • Treadmill sprints
  • Flat ground sprints
  • Hill sprints (my fave)
  • Swimming sprints (brutal)

HIIT # 1

As I mentioned above, we’re going to follow the Best HIIT Workout of All TIme model:

  • 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 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

Plank # 1

  • I want you to plank for 1 minute.
  • It may take 6 sets of 10 seconds or 1 set of 60 seconds depending upon your core strength.
  • Choose whichever plank(s) you want to try… or Stir the Pot
  • Remember, with planks, proper form is key – we don’t want to see droopy lower backs or shoulders in poor alignment.

After one minute of planks, catch your breath for another minute if required and head back to the HIIT sprints.

HIIT # 2

Same as HIIT #1

Plank # 2

  • Choose different plank variations
  • 1 minute
  • Great form

DO AS MANY HIIT / PLANK SERIES AS YOU CAN DO IN 45 MINUTES

  • Don’t include the warm-ups in your 45 min

Alright, that’s it for the workout…go and stretch / mobilize your tight bits.

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.

1 Comment

  1. Perfect Shape

    October 8, 2012 at 2:19 pm

    Great post :)

    If you want to run longer distances try the following tips:
    1. get proper running shoes
    2. set objectives
    3. plan an active recovery
    4. balance your exercises (try mixing running with weight lifting for example)

    Read more at http://www.the-perfectshape.com/2012/08/best-10-tips-that-can-help-you-run-for-longer-distances/