Last workout of the week – make it a good one
WORKOUT WARM-UP
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
THE WORKOUT
- This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
- Workout #1 will target muscular endurance with 20 rep HIRT sets,
- Workout #2 will use 10 rep HIRT sets, and
- Workout #3 will use 5 rep sets
- The exercises were chosen to work best with the different rep schemes
HIRT Superset #1
- Front/Back Squats & Single Arm Overhead Presses
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Alternate – Squat, Press
HIRT Superset #2
- Barbell Deadlift or Heavy Hip Thrust & Woodchop
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Alternate – SLDL/Toes
HIIT #1
5 min of HIIT sprints
- 10 sec sprint : 50 sec rest
- 15 sec sprint : 45 sec rest
- 20 sec sprint : 40 sec rest
- 15 sec sprint : 45 sec rest
- 10 sec sprint : 50 sec rest
HIRT Superset #3
- Single Arm Pulldown & Pallof Press
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Alternate – Pull-Ups/STP
- Pulldown video
- Pallof Press video – skip ahead to 7:00 on the video
HIIT #2
5 min of HIIT sprints
- As many 10 sec sprints as you can do in 5 min
HIRT Superset #4
- Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
- 5 reps per set
- Choose a weight you “could” perform 10 reps with
- 5 minutes total
- As many sets as possible
- Flys can be performed flat, incline or decline
- Alternate – Fly, Fly, Reverse Fly
- Flat Chest Press video
- Incline Chest Press video
- Single Arm Cable Row video – seated or standing
- Single Arm Body-weight Row video
[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.
Go home …. do something fun with the rest of your day. You’ve earned it.
Fascinating videos to follow. Your workouts are the best. Thanks for guiding us.