Best Body Workout – 2012 – Week 29 – Day 1

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Same theory as last week…

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

…..all new 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 – Bench Step-Ups

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

• Bench Step-Ups video

Superset #2 – Stir the Pots & Single Leg Hip Thrusts

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…
• The bench 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

• Stir the Pots video
• Single Leg Hip Thrust video

Superset #3 – Bodyweight SkullCrushers & Shuffle Lunges

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

• SkullCrushers video
• Shuffle Lunges video

Superset #4 – Lateral Squats & Single Leg Deadlifts

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…..

• Layeral Squats video
• SLDLs 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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