Best Body Workout – 2012 – Week 50 – Day 1

These next few workouts combine HIRT & HIIT protocols. The HIIT workouts are totally straightforward, but the HIRT workouts will change over the next 3 weeks, as we play with rep schemes to develop different aspects of your muscular strength.

This is one of my favorite workouts….and it’s designed to be effective with a broad range of trainees. It’s “intensity based’ – which means that  the intensity & volume of the workout is a direct reflection of YOUR fitness level.

jj watt be somebody today Best Body Workout – 2012 – Week 50 – Day 1

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5 min HIRT supersets and 1-2 x 5 min HIIT sprint supersets
  • This week’s workout will target muscular endurance with 20 rep HIRT sets,
  • Next week’s workout will use 10 rep HIRT sets, and
  • The following week’s workout will use 5 rep HIRT sets

HIRT Superset #1 - Single Leg Squats & Single Arm Lateral Raises

  • 20 reps per set
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercise for 5 minutes – use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Right Leg Squat, Left Leg Squat, Right Arm Lateral, Left Arm Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2 - Double Leg Hip Thrusts McGill Crunch

  • 20 reps per set
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercises for 5 minutes - use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Alternate – Hip Thrust, Crunch, Hip Thrust, Crunch…

HIIT #1 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3 - Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge or Ab Wheel Roll-Outs

  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge OR 20 reps of Ab Wheel Roll-Outs
  • Choose a weight you “could” perform 30 reps with
  • Alternate between exercise for 5 minutes - use a timer
  • As many sets as possible – while keeping good form
  • Alternate – Back, Abs, Back, Abs

HIIT #2 - Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4 - Single Arm DB Chest Fly & Reverse DB Fly or Face Pull

  • 20 reps per set
  • With a weight that you could theoretically perform 30 reps with
  • Alternate between exercises for 5 minutes - use a timer
  • While keeping good form, try to complete as many sets as possible many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate Exercises – Fly, Fly, Reverse Fly…

 [box type="note"]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

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.

3 Comments

  1. Susanne

    January 11, 2013 at 5:39 am

    i made this workout and i really had the worst muscle ache of my life. And by the way, your blog is awesome! Since when do you make this paleo diet an is it really helpful?

  2. Brit

    January 7, 2013 at 10:26 pm

    When does 2013 start?

    • healthhabits

      January 9, 2013 at 6:58 am

      My guinea-pig and I started the “real-world” workouts on Jan 2. I will start posting them as soon as the 2012 series is complete

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