Best Body Workout – 2011 – Week 49 – Day 2

huge strong and ripped healthhabits fitness strength

huge, strong and ripped is what you will be after doing this workout

Today’s workout is going to confuse the heck out of your muscles

We’re going to alternate HIIT sprints with slow-motion resistance exercises

The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.

 

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

Exercise #1 – HIIT sprints

2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.

Exercise #2 – Slo-Mo Push-Ups

5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn

Exercise #3 – HIIT sprints

3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

Exercise #4 – Slo-Mo Bulgarian Split Squats

5 reps per leg, performed as slowly as possible while still keeping the movement smooth.

Exercise #5 – HIIT sprints

3 x 10 second sprints  with a 40 second rest between sprints

Exercise #6 – Slo-Mo DB Lateral Raises

5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light dumbbell

Exercise #7 – HIIT sprints

2 x 10 second sprints  with a 20 second rest between sprints

Exercise #8 – Slo-Mo 1 Leg Deadlifts

5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Bodyweight only.

 

Now for the fun part….I want you to repeat this workout 1-2 more times.

  • Stopping when you reach 60 minutes of total workout time
  • And lowering the reps down to 3 if you can’t keep the reps smooth and slow.

I did this workout yesterday and during my last set of push-ups, my arms & legs were shaking as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

Tomorrow, it’s some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights