Best Body Workout – 2012 – Week 39 – Day 2

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It’s day #2 for this phase and it’s going to be another combination of HIIT sprints and high rep body-weight exercises.

Remember…we’re focusing on speed with these workouts. While maintaining good form…I want you try to go as fast as you possibly can.

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 – Single Arm Dumbbell Rows 

• Do as many DB Rows on your right side as you can do in 60 seconds
• Repeat for the left side
• Rest long enough to catch your breath.
• When you can breathe “normally”, move immediately to the following HIIT sprint
• video

Note – do NOT choose a heavy dumbbell…60 seconds is a loooong time

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 – Single Arm DB Swing Snatch

• Using the same DB that you used for rows, do as many single arm swing snatches as you can do in 120 seconds
• You can do all 120 sec with one arm or switch at the 60 sec mark – your call
• 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 – Lateral Squats

• Do as many lateral squats 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

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 10 minutes of work + whatever rest you take

2 cycles = 20 minutes work + ??? rest time

3 cycles = 30 minutes work + ??? rest time

4 cycles = 40 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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