HealthHabits

Best Body Workout – 2012 – Week 29 – Day 2

Same theory as last week’s workout…..

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

…with all-new exercises

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 – Glute Ham Raises & Single Leg Bench Squat

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 – Pallof Presses  & Shuffle Lunges

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

  • Alternate between exercises
  • 10 reps max per side for Pallof Presses
  • You can use a cable or band for Pallof Presses
  • 30 reps per set for Shuffle Lunges
  • Keep rest periods as short as possible – keep moving between exercises QUICKLY

Superset #3 – Bulgarian Squats (aka Split Squat with rear foot elevated)

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 – bodyweight, added weight, depth, speed

Superset #4 – 1 Arm Rows & 1 Arm Push-Ups & Jumping Jacks

Technique: 4 min – AMRAP

  • Alternate between exercises
  • 5 per set for Rows & Push-Ups
  • 20 reps per set for Jacks
  • Keep rest periods as short as possible – keep moving between exercises
  • Single Arm Row video – adjust bar to make it as hard as possible
  • Single Arm Push-Up video – adjust bar to make it as hard as possible
  • Jumping Jacks video

 

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