Your Best Body Workout – 2011 – Week 42 – Day 3

Last HIRT workout of the week. Have fun.




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

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set (unless stated otherwise)
  • Perform the “work” part of each exercise as quickly and powerfully as possible


Hip Thrust

  • 10 reps per set @ 20RM weight
  • Barbell, Smith Machine, Bands or Cable (standing version)

Toes to the Sky

  • 10 reps per set
  • BW
  • do these flat on the floor/bench wherever you are doing the hip thrusts


HIRT Superset #2

BW Chins/Pullups

  • 5 reps per set @ 10RM weight
  • if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
  • Alternate grips between sets – palms in / palms out / Neutral

Alternating DB Press

  • 5 reps per arm per set @ 10RM weight
  • Standing or Seated – your choice – I prefer standing


HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

  • 5 reps per leg per set @ 10RM weight
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Standing Bridge

  • 30 seconds per leg per set


HIRT Superset #4

2 Arm Chest Press

  • 5 reps per set @ 10RM weight
  • Incline/Flat/Decline – your choice
  • DBs, BB, Bands or even machine if necessary

Bodyweight Row

  • 10 reps per set
  • BW or BW + weighted vest


HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice


And that’s it for today

But before you leave, go spend 10-15 minutes stretching out your tired muscles

Over the weekend, do some easy cardio & stretching (lots of stretching)

Monday, it’s back to the weights