Best Body Workout – 2012 – Week 51 – Day 1

ali knockout web Best Body Workout – 2012 – Week 51 – Day 1

This week’s workouts are a repeat of Week 46 – a nasty little combination of HIIT sprints and upper body bodyweight & band training. If you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts.

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 Exercise #1 - Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Note - do your reps slower than the dude in the video. You can also do them standing.

standing band chest press 300x160 Best Body Workout – 2012 – Week 51 – Day 1

Move immediately on to…

HIIT #1 - Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 - Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note - do your reps slower than the dude in the video.

band pull apart 251x300 Best Body Workout – 2012 – Week 51 – Day 1

Move immediately on to…

HIIT #2 - Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 - Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note - do your reps slower than the dude in the video.

overhead band pull apart 220x300 Best Body Workout – 2012 – Week 51 – Day 1

Move immediately on to…

HIIT #3 - Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 - Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Move immediately on to…

HIIT #4 - Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #5 - Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note - do your reps slower than the dude in the video.

Move immediately on to…

HIIT #5 - Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 - Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note - do your reps slower than the dude in the video.

healthhabits fit couple web 300x199 Best Body Workout – 2012 – Week 51 – Day 1

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..
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.

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