Goals: We’re back to the HIIT/HIRT phase of the workout….but only for one week. Starting next week – something new & improved

The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

And remember, the success of this phase of the workout relies on three things:

1.Keeping good form throughout each exercise.
2.Performing as many reps as possible. Really push yourself.
3.Keeping the rest between sets to an absolute minimum. No rest if possible.

WORKOUT WARM-UP

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

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2.  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

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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Horizontal Wood Chops – (cable or band)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 40 reps per set
  • Bodyweight only

Superset # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

1 Arm Chest Press – (cable or band)

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Bench Step Up

  • 7 sets
  • 10-20 reps per leg
  • Bodyweight or Dumb-Bells (no barbell)

Exercise # 3

1 Arm Standing Row

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets

Exercise #1

Toes to the Ceiling – (bodyweight)

  • 10 sets
  • Maximum reps per set…
  • Reach your hands behind your head and hold onto something solid for increased stability
  • Try to go higher up than the guy in the video

Exercise # 2

2 Leg Hip Thrust

  • 10 sets
  • 20-50 reps
  • Bodyweight only

That’s it, you’re done for today.

Stretch and go home

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