Best Body Workout – 2012 – Week 39 – Day 2

best body flash Best Body Workout – 2012 – Week 39 – Day 2

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

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

Resistance Set #1 – Single Arm Dumbbell Rows 

db row Best Body Workout – 2012 – Week 39 – Day 2

  • 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

db swing 300x159 Best Body Workout – 2012 – Week 39 – Day 2

  • 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

lateral squat mike boyle 300x204 Best Body Workout – 2012 – Week 39 – Day 2

  • 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.
Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

1 Comment

  1. Kelly

    October 24, 2012 at 9:48 pm

    This looks great! I found this on twitter. The print friendly is great to be able to take to the gym