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Best Body Workout – 2012 – Week 50 – Day 2

By on January 10, 2013

It’s Day 2 of this new crop of workouts, and as I said yesterday, these workouts are a combination of HIRT & HIIT protocols – designed to maximize fitness & burn a bunch o’ body-fat.

One thing to be aware of is the weight selection in the HIRT workouts.

Today’s scheme will involve 10 reps per set –  as we move from muscular endurance to POWER!!!

adrian peterson Best Body Workout – 2012 – Week 50 – Day 2

Adrian Peterson = Power

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

HIRT Superset #1 - Overhead DB/KB Squats & See-Saw Overhead Presses

  • 10 reps per set
  • With a weight that you could theoretically perform 15 – 20 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 – Squat, Press, Squat, Press…
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

overhead squat 272x300 Best Body Workout – 2012 – Week 50 – Day 2

HIRT Superset #2 - Single Leg Straight-Leg Deadlift & Toes to the Sky

  • 10 reps per set
  • With a weight that you could theoretically perform 15 – 20 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 – SLDL, Toes, SLDL, Toes

HIIT #1 - 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 - Wide Grip Pulldown or Pull-Ups & Stir the Pot

  • 10 reps per set
  • With a weight that you could theoretically perform 15-20 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 – Pull-Ups, STP, Pull-Ups, STP

pulldowns1 300x203 Best Body Workout – 2012 – Week 50 – Day 2

HIIT #2 - 5 min of HIIT sprints

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

HIRT Superset #4 - Two Arm DB Incline Chest Press & Two Arm Cable Row or Body-Weight Row

  • 10 reps per set
  • With a weight that you could theoretically perform 15-20 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
  • Pressess can be performed flat, incline or decline
  • Alternate – Press, Row, Press, Row….

incline db press 225x300 Best Body Workout – 2012 – Week 50 – Day 2

 [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.

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.
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