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!!!
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
HIRT Superset #1 - Overhead DB/KB Squats & See-Saw Overhead Presses
HIRT Superset #2 - Single Leg Straight-Leg Deadlift & Toes to the Sky
HIIT #1 - 5 min of HIIT sprints
HIRT Superset #3 - Wide Grip Pulldown or Pull-Ups & Stir the Pot
HIIT #2 - 5 min of HIIT sprints
HIRT Superset #4 - Two Arm DB Incline Chest Press & Two Arm Cable Row or Body-Weight Row
[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.