HealthHabits

Best Body Workout – 2012 – Week 46 – Day 2

Same workout theory as Monday…all new exercises.

Once again, if you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts 🙂

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

Resistance Exercise #1 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps per arm
  • performed sloooowwwwwly – slow up and slow down
  • Overhead Band Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Bicep Curls video

Note – do your reps much much slower than the girl in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • SkullCrusher video
  • Because you’re doing this so slowly, most of you will have to adopt a more vertical position. Horizontal = Harder

Note – do your reps slower than the woman in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Chest Press video

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to… Resistance Exercise #5 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video. Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Bodyweight SkullCrushers video

Note – do your reps slower than the dude in the video.

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..