Best Body Workout – 2012 – Week 39 – Day 1

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Alright people….it’s the second time through on this workout. Try and beat last week’s performance

And remember…while maintaining good form…I want you to focus on speed – fast, fast, fast

[box type="note"]You will need an interval timer for this workout – I strongly recommend that you use an Gymboss timer for these workouts. I have a few different timer apps on my phone, but last week I watched a guy get his iphone almost get crushed because he had placed it on a bench to use as an interval timer and another gym-genius almost plopped a pair of 60 lb dumbbells on top of it. Needless to say, I don’t want to buy another Galaxy S3 because some wang dropped a DB on mine.[/box]

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

Resistance Set #1 – Push-Ups

• Do as many push-ups as you can do in 60 seconds
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following HIIT sprint

HIIT Sprint #1

As many 10 second “full-out” sprints as you can do in 60 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

• 10 seconds sprinting
• ??? seconds rest
• repeat for 60 seconds
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following Resistance Set

Resistance Set #2 – 1 Leg Hip Thrusts

• Starting with your left leg, do as many single leg hip thrusts as you can do in 60 seconds
• Repeat for the right leg
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following HIIT sprint
• video

HIIT Sprint #2

As many 10 second “full-out” sprints as you can do in 120 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

• 10 seconds sprinting
• ??? seconds rest
• repeat for 120 seconds
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following Resistance Set

Resistance Set #3 – Modified BW Shoulder Press

• Do as many shoulder presses as you can do in 60 seconds
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following HIIT sprint
• video – fast forward to 1:30

HIIT Sprint #3

As many 10 second “full-out” sprints as you can do in 180 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

• 10 seconds sprinting
• ??? seconds rest
• repeat for 180 seconds
• Rest long enough to catch your breath.
• When you can breathe “normally”, start over with Resistance Set#1 – Push-Ups

[box type="important"]A single cycle of these 6 super-sets (3 HIIT = 3 Resistance) takes 9 minutes of work + whatever rest you take

2 cycles = 18 minutes work + ??? rest time

3 cycles = 27 minutes work + ??? rest time

4 cycles = 36 minutes work + ??? rest time

Since we’re focusing on speed, I want you to terminate the workout when you no longer feel fast…or you complete 4 cycles.[/box]

Note - When the workout is over, I want you to spend 20 minutes stretch & foam rolling….focusing on hip flexors, quadriceps, IT band, pecs and glutes.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

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