Best Body Workout – 2012 – Week 24 – Day 3

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

• 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

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

• Back Squat video
• Front Squat video
• 1 Arm Press video
• if you’re feeling extra strong today

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

• Deadlift video
• Hip Thrust video
• Woodchop video

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.