Best Body Workout – 2012 – Week 28 – Day 1

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This is a STRONG woman.

It’s the second time through for this workout – we’re going to stick with the same exercises for this week – next week, same theory…..

• Short, intense workouts
• a little Tabata
• a little HIRT
• and a ton of sweat

…..diff exercises.

WORKOUT WARM-UP

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

• video 1
• video 2

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

• video

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

Superset #1 - Bodyweight Squats

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

• BW Squat video

Superset #2 - Toes to the Sky & Double Leg Hip Thrust

Technique: 4 min - As Many Reps As Possible (AMRAP)

• Alternate between exercises
• 10 reps max per set
• Keep rest periods as short as possible – keep moving from Toes to Hip Thrusts…
• Toes to the Sky can be performed flat on the ground or on a decline bench as in the video
• The benches used in the Hip Thrust video gives you a greater range of motion and increases the intensity of the exercise – If you don’t have access, do them flat on the ground or with feet elevated

• Toes to the Sky video
• Hip Thrust video

Superset #3 - Bodyweight Shoulder Press & Jumping Jacks

Technique: 4 min – AMRAP

• Alternate between exercises
• 10 reps max per set for shoulder press – 20 reps max for JJs
• Keep rest periods as short as possible – keep moving between exercises
• Feel free to substitute 2 arm DB or BB shoulder presses for the BW option

• Shoulder Press video
• Jumping Jacks video

Superset #4 - Pull-Ups & McGill Crunches

Technique: Tabata - 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

• Any version of pull-up is okay with me – pull-ups, chin-ups, band-assisteds pull-ups/chin-ups, band pull-downs or even pulldowns in the gym
• 20 seconds Pull-Ups, rest 10 sec, 20 seconds McGill Crunches, rest 10…..

• Band Assisted Pull-Up video
• Band Pull-Down video
• McGill Crunches video

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

• 20 min total
• 10 second sprints
• As many sprints as possible in 20 min

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