Best Body Workout – 2012 – Week 39 – Day 3
It’s the last time through for this series of workouts. Next week is all new stuff
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 – Ab Wheel Rollouts or McGill Crunch
- Do as many roll-outs 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
- Roll-Out video
- McGill Crunch video
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 – 2 Leg Hip Thrusts - bodyweight only
- Do as many double leg hip thrusts 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 #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 – 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 #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 – Roll-Outs or McGill Crunches
[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 next week.
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