Best Body Workout – 2012 – Week 25 – Day 3
Last time we’re doing this workout – kick it’s ass!!!
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
- Front/Back Squats & Single Arm Overhead Presses
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Alternate – Squat, Press
HIRT Superset #2
- Barbell Deadlift or Heavy Hip Thrust & Woodchop
- 5 reps per set
- Choose a weight you “could” perform 10 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
- Single Arm Pulldown & Pallof Press
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Alternate – Pull-Ups/STP
- Pulldown video
- Pallof Press video - skip ahead to 7:00 on the video
HIIT #2
5 min of HIIT sprints
- As many 10 sec sprints as you can do in 5 min
HIRT Superset #4
- Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Flys can be performed flat, incline or decline
- Alternate – Fly, Fly, Reverse Fly
- Flat Chest Press video
- Incline Chest Press video
- Single Arm Cable Row video - seated or standing
- Single Arm Body-weight Row video
[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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