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Best Body Workout – 2012 – Week 28 – Day 3

By on August 10, 2012

google doodle olympics socc Best Body Workout – 2012 – Week 28 – Day 3

It’s Week #2 – Day #3 – same workout theories….

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

Enjoy

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

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

Superset #1 - Pull Ups or Palms Away Pulldowns & 2 Leg Bodyweight Squats

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

  • Any version of Pull Ups (palms away) or Pulldowns is okay with me… as long as you’re doing the hardest version possible for YOU
  • 20 seconds Pull Ups, rest 10 sec, 20 seconds Squats, rest 10…..

Superset #2 - McGill Crunch & Single 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 between exercises QUICKLY

Superset #3 – 2 Arm Bodyweight Row & Push Ups

Technique: 4 min – AMRAP

  • Alternate between exercises
  • Max 10 reps per set
  • Keep rest periods as short as possible – keep moving between exercises

Superset #4 – Shuffle Lunge

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

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

Sunday…take the day off.

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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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