Best Body Workout – 2012 – Week 39 – Day 1

hiit-sprints-before-and-aft

Alright people….it’s the second time through on this workout. Try and beat last week’s performance

And remember…while maintaining good form…I want you to focus on speed – fast, fast, fast

[box type=”note”]You will need an interval timer for this workout – I strongly recommend that you use an Gymboss timer for these workouts. I have a few different timer apps on my phone, but last week I watched a guy get his iphone almost get crushed because he had placed it on a bench to use as an interval timer and another gym-genius almost plopped a pair of 60 lb dumbbells on top of it. Needless to say, I don’t want to buy another Galaxy S3 because some wang dropped a DB on mine.[/box]

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 Set #1 – Push-Ups

  • Do as many push-ups as you can do in 60 seconds
  • Rest long enough to catch your breath.
  • When you can breathe “normally”, move immediately to the following HIIT sprint

HIIT Sprint #1

As many 10 second “full-out” sprints as you can do in 60 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • ??? seconds rest
  • repeat for 60 seconds
  • Rest long enough to catch your breath.
  • When you can breathe “normally”, move immediately to the following Resistance Set

Resistance Set #2 – 1 Leg Hip Thrusts

  • Starting with your left leg, do as many single leg hip thrusts as you can do in 60 seconds
  • Repeat for the right leg
  • Rest long enough to catch your breath.
  • When you can breathe “normally”, move immediately to the following HIIT sprint
  • video

HIIT Sprint #2

As many 10 second “full-out” sprints as you can do in 120 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • ??? seconds rest
  • repeat for 120 seconds
  • Rest long enough to catch your breath.
  • When you can breathe “normally”, move immediately to the following Resistance Set

Resistance Set #3 – Modified BW Shoulder Press

  • Do as many shoulder presses as you can do in 60 seconds
  • Rest long enough to catch your breath.
  • When you can breathe “normally”, move immediately to the following HIIT sprint
  • video – fast forward to 1:30

HIIT Sprint #3

As many 10 second “full-out” sprints as you can do in 180 seconds

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

    • 10 seconds sprinting
    • ??? seconds rest
    • repeat for 180 seconds
    • Rest long enough to catch your breath.
    • When you can breathe “normally”, start over with Resistance Set#1 – Push-Ups

[box type=”important”]A single cycle of these 6 super-sets (3 HIIT = 3 Resistance) takes 9 minutes of work + whatever rest you take

2 cycles = 18 minutes work + ??? rest time

3 cycles = 27 minutes work + ??? rest time

4 cycles = 36 minutes work + ??? rest time

Since we’re focusing on speed, I want you to terminate the workout when you no longer feel fast…or you complete 4 cycles.[/box]

Note – When the workout is over, I want you to spend 20 minutes stretch & foam rolling….focusing on hip flexors, quadriceps, IT band, pecs and glutes.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

2 thoughts on “Best Body Workout – 2012 – Week 39 – Day 1

  1. Hi,
    I like the way you have given a good step by step guide on this particular workout!
    In the case of strength and mass building what is your view on the use of anabolic steroids as an option?

    1. Unless you have a shot at a multi-million dollar sports career or are looking to reverse symptoms of andropause, I don’t see the point.

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