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Best Body Workout – 2012 – Week 24 – Day 1

By on July 25, 2012

canada fat fit Best Body Workout – 2012 – Week 24 – Day 1

It’s the 3rd and final time for this workout – so kick some butt.

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

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

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

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

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

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 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.

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.
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