It’s Day 2 of this new crop of workouts, and as I said yesterday, these workouts are a combination of HIRT & HIIT protocols – designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

One comment

  1. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

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