HealthHabits

Best Body Workout – 2012 – Week 28 – Day 2

Same workout as last week…..

  • Short, intense workouts
  • a little Tabata
  • a little HIRT
  • and a ton of sweat

Enjoy

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 – Double Leg Hip Thrusts & Push-Ups

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Any version of Hip Thrust (feet elevated, back elevated, both, neither)  is okay with me… as long as you’re doing the hardest version possible for YOU
  • Same with Push-Ups…do the hardest version(s) possible for YOU
  • 20 seconds Hip Thrustss, rest 10 sec, 20 seconds Push-Ups, rest 10…..

Superset #2 – Stir the Pot & Inch Worms

Technique: 4 min – As Many Reps As Possible (AMRAP)

  • Alternate between exercises
  • 10 reps max per set
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Single Leg Squat

Technique: Tabata – 4 min total, consisting of 8 x 20 sec. work sets + 8 x 10 sec. rest sets

  • Do the hardest version possible for YOU… that may mean band-assisted, bodyweight or bodyweight + a 90lb dumbbell
  • Assisted Single Leg Squat video (you can also put the band under your pits for hands free)
  • Loaded Single Leg Squat video

Superset #4 – Bodyweight Skull Crushers & UnderGrip Chin-Ups (Pulldowns) & Shuffle Lunges

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Skullcrushers
  • 5 reps per set for Chins/Pulldowns
  • 30 reps per set for Shuffles
  • Keep rest periods as short as possible – keep moving between exercises

 

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, I want you to do some HIIT sprints

  • 20 min total
  • 10 second sprints
  • As many sprints as possible in 20 min