Best Body Workout – 2012 – Week 3 – Day 3

Today’s workout is a repeat of Monday. It’s designed to:

• Increase Metabolism
• Burn Fat
• Make you Faster
• Make you Limber
• And get rid of your Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

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

• video 1
• video 2

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

• video

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

 

NOTE – I’ve been using links instead of always embedding videos week after week because it speeds up how quickly the site loads. Personally, I can’t stand a slow-loading site, but if you hate the links and want the embedded videos every time, please leave a comment

 

THE HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

• Sprint full out for 10 seconds
• Rest 10 seconds
• Sprint full out for 10 seconds
• Rest 20 seconds
• Sprint full out for 10 seconds
• Rest 30 seconds
• Sprint full out for 10 seconds
• Rest 40 seconds
• Sprint full out for 10 seconds
• Rest 50 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…enjoy your weekend.