Your Best Body Workout – 2011

spartacus whitfield

Based upon your feedback, the next 50 weeks of workouts will focus on:

  • Overall Fitness / Athleticism
  • Fat Loss
  • Strength / Power
  • General Health / Disease Prevention

In essence, our goal is to create bodies that can perform at a high level of overall fitness, look great while doing it and potentially live forever.

Alright, so here we go.

Today I am going to lay out an overview of the workouts you are going to be doing for the next 4 weeks.

Later tonight, I will post another article laying out the specifics of Monday’s workout, with videos, etc…

The Plan for the next 4 Weeks

  • 3 resistance training workouts per week
  • Off days will vary depending on your personal goals
  • If your main goal is strength & power, you will perform Neural Recharge workouts – I will post sample workouts
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, do a yoga class or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

The Workouts

  • Each workout will start with a 10 minute warm-up session
  • 5 minutes of joint mobility exercises, and
  • 5 minutes of exercises designed to get your muscles all nice and pliable

From the warm-up, we move immediately to the main part of the workout

  • 4-6 HIRT Supersets (# of sets depends on your current state of fitness)
  • Each superset lasts 5 minutes – buy a timer
  • NO REST between sets
  • Perform the work part of each exercise as quickly as possible
  • Rep schemes will change during the 4 weeks
  • Neural Recharge exercises will be included to supercharge your nervous system
  • As always, the success of HIRT workouts depends on the intensity of your effort – if you’re going to give it 80% effort, don’t bother. I want/need/demand 100% of YOUR best effort to get the most out of these workouts.

After you have completed the 5 min HIRT superset, you will have 3 minutes between sets to get ready for the next superset and perhaps even stretch a little bit. I will suggest a stretch that will help improve the performance of the next superset.

After you have completed all of the HIRT supersets, I want you to spend 10 minutes on a goal specific to you

  • If you really want to lose weight, spend 10 minutes doing some HIIT sprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
  • If you want to buff up those biceps, hit the curls for 10 minutes
  • If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
  • And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

And after the 10 min specialty phase, I really, really, really want you to spend another 10 minutes stretching…even if you just spent 10 minutes stretching your hip flexors.

Believe me, you’ll thank me later.

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Anyway, that’s the highlights of the coming workouts.

Monday’s workout will be posted tout de suite.

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