Best Body Workout – 2012 – Week 22 – Day 2

sexy abs couple silver Best Body Workout – 2012 – Week 22 – Day 2

It’s Day 2 of this new crop of workouts, and as I said yesterday, these workouts are a combination of HIRT & HIIT protocols – designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

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. tracey14

    June 28, 2012 at 9:19 am

    One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.