Best Body Workout – 2012 – Week 52 – Day 1

frank-zane

Today’s workout combines a bunch of nasty HIRT supersets with short rest periods.

I’m asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that pushes your anaerobic energy systems very hard and helps make you a faster athlete…even if you don’t consider yourself an athlete.

frank-zane

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

Superset #1 

1 Leg Leg Presses

single-leg-press

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the leg press machine and move onto Superset #2
  • Leg Press video

Note – if you don’t have access to a leg press, substitute 1 leg squats

Superset #2

1 Leg Hip Thrusts – bodyweight, barbell or Smith Machine

single-leg-hip-thrust

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, get your ass off the floor and move onto Superset #3
  • Hip Thrust video

Superset #3

Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

Bulgarian_Squat

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the leg press machine and move onto..
  • Bulgarian video

Superset #4

Single Leg Leg Curl – machine, band

single-leg-leg-curl

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the bench and move onto Superset #5
  • Leg Curl video

Superset #5

1 Leg Leg Extension – machine, band

single-leg-leg-extension

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the bench and move onto Superset #6
  • Leg Extension video

Superset #6

Single Leg Stability Ball Leg Curl  – machine, band

single-leg-ball-leg-curl

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • There is a good chance you will need to put the non-working leg on the floor with this exercise. I did this workout last night and part way through my core was fatiguing thanks to my tired legs…end result: my lower back started to ache. I dropped the non-working leg to the floor and finished off the 5 min. No point in hurting your back
  • After 5 minutes, wipe off the bench and go flop onto a mat and stretch out those leg muscles.
  • Ball Leg Curl video

You’re done for the day.
Notes 

  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect

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