Best Body Workout – 2012 – Week 16 – Day 3

squat woman abs hot as hell Best Body Workout – 2012 – Week 16 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row - 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)
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.