Best Body Workout – 2012 – Week 52 – Day 1
Today’s workout combines a bunch of nasty HIRT supersets with short rest periods.
I’m asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that pushes your anaerobic energy systems very hard and helps make you a faster athlete…even if you don’t consider yourself an athlete.
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
Superset #1
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- After 5 minutes, wipe off the leg press machine and move onto Superset #2
- Leg Press video
Note – if you don’t have access to a leg press, substitute 1 leg squats
Superset #2
1 Leg Hip Thrusts – bodyweight, barbell or Smith Machine
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- After 5 minutes, get your ass off the floor and move onto Superset #3
- Hip Thrust video
Superset #3
Bulgarian Split Squat - bodyweight, dumbbell, kettlbell or barbell
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- After 5 minutes, wipe off the leg press machine and move onto..
- Bulgarian video
Superset #4
Single Leg Leg Curl - machine, band
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- After 5 minutes, wipe off the bench and move onto Superset #5
- Leg Curl video
Superset #5
1 Leg Leg Extension - machine, band
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- After 5 minutes, wipe off the bench and move onto Superset #6
- Leg Extension video
Superset #6
Single Leg Stability Ball Leg Curl - machine, band
- 5 Minutes - Set your timer
- 5 reps per leg, alternating left, right, left, right…
- Choose a weight, you could perform 15 – 20 reps with
- While keeping proper form, perform this lift explosively
- Minimize rest between sets
- There is a good chance you will need to put the non-working leg on the floor with this exercise. I did this workout last night and part way through my core was fatiguing thanks to my tired legs…end result: my lower back started to ache. I dropped the non-working leg to the floor and finished off the 5 min. No point in hurting your back
- After 5 minutes, wipe off the bench and go flop onto a mat and stretch out those leg muscles.
- Ball Leg Curl video
You’re done for the day.
Notes
- If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
- Try to keep rest periods as short as possible – it’s key to the fat-burning effect
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Dorothy
January 22, 2013 at 12:46 am
Wow their muscles are really big. You have an awesome post. thank you for sharing it.