Best Body Workout – 2012 – Week 17 – Day 2
Same as last week…
- A combination of HIRT & Tabata
- Bodyweight-only exercises
- It’s all about speed (with good form) & short rest periods
- 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:
- IT band
- Quadriceps (front of thigh)
- 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
- Push-Ups – 100 reps - use hardest variation possible
- McGill Crunch – 50 reps
TABATA #1
- Step Ups – 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
- Shoulder Press - 100 reps
- Inch Worm – 50 reps
TABATA #2
- 2 Leg Hip Thrust - 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
- Chin Ups – 50 reps – use hardest variation possible
- Lateral Squats - 200 reps
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…
- Cardio – running, cycing, swimming, whatever floats your boat
- 20 Minutes of sprinting up hills (my personal fave)
You Searched For...
