Your Best Body Workout – 2011 – Week 1 – Day 3

athletes - diff sizes and shapes
“The Athlete” by Howard Schartz and Beverly Ornstein



Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.

5 Minutes of the following 4 Mobility Exercises:


1.  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


2.  Rolling Like A Ball

3. Shin Box

4.  Lateral Lunges


5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges


The HIRT Workout

HIRT Superset #1

  • 2 exercises per superset
  • 5 minutes per superset
  • NO REST between sets
  • Choose a weight that would allow you to perform 10 reps (10RM)
  • Perform 5 reps per set (unless stated otherwise)
  • Perform the “work” part of each exercise as quickly and powerfully as possible


Hip Thrust

  • 10 reps per set @ 20RM weight
  • Barbell, Smith Machine, Bands or Cable (standing version)


Toes to the Sky

  • 10 reps per set
  • BW
  • do these flat on the floor/bench wherever you are doing the hip thrusts


HIRT Superset #2

BW Chins/Pullups

  • 5 reps per set @ 10RM weight
  • if you can’t do 10 BW Chins, use an exercise band to help reduce your weight
  • Alternate grips between sets – palms in / palms out / Neutral


Alternating DB Press

  • 5 reps per arm per set @ 10RM weight
  • Standing or Seated – your choice – I prefer standing


HIRT Superset #3

Lunge – BW, DBs or if available…attach yourself to a cable stack via a dipping belt worn on the hips

  • 5 reps per leg per set @ 10RM weight
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)


Standing Bridge

  • 30 seconds per leg per set


HIRT Superset #4

2 Arm Chest Press

  • 5 reps per set @ 10RM weight
  • Incline/Flat/Decline – your choice
  • DBs, BB, Bands or even machine if necessary


Bodyweight Row

  • 10 reps per set
  • BW or BW + weighted vest


HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice



10 minutes of DIY

  • If you really want to lose weight, spend 10 minutes doing some HIITsprints 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


Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps


So, that takes care of Monday and Wednesday.

I’ll have another workout for you on Friday

Thurs, Sat & Sun are up to you.

It all depends on your goals

  • If your main goal is strength & power, you will perform Neural Recharge workouts –Here is a sample workout
  • 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.

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.


0 thoughts on “Your Best Body Workout – 2011 – Week 1 – Day 3

  1. Thanks so much. I am looking at doing some changing up to my stale workout routine and especially like the videos for the exercises. How long do you think total that this workout would take?

    1. Including rest periods, I did the 6 superset version this morning and was finished in 61 minutes.

      However, I received an email from a reader who said it took him just over 90 minutes

  2. I don’t have anything at my apartment gym to do chin ups on. Would pulldowns be an okay substitute?

    Only 61 minutes? You must not have rested at all, then, because 10 min warmup + 6 5-min supersets + 10 min DIY + 10 min stretching already puts you at 60 minutes.

  3. Hi, i still don’t really understand the standing brigde. Should you just stand there really straight with a cable in your hand? And what about switching legs then?

    1. Picture the standard “face down” bridge. Gravity + your bodyweight = strain on your core muscles.

      The standing bridge replaces the affect of gravity with the selected weight on the cable stack. This gives us more variability (more weight than bodyweight, less weight than bodyweight) and allows us to play with angles – standing straight vs leaning forward – facing away from the weight stack vs facing towards it vs standing sideways

      It’s the same exercise, except we’ve flipped it 90 degrees and replaced bodyweight with a cable weight stack

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