It’s HIRT workouts for the next 2 weeks.
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The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain).
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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
Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.
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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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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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1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
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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

1 Arm Swing Snatch

  • 10 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form
  • Alternate arms every other set
  • Notice the flat back…very important

Exercise # 2

Standing 2 Arm Cable Row

  • 10 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form
  • 4 different variations in the video – rotate through or use the one that feels “best” for your shoulders

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Superset # 2

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

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Exercise #1

Flat Bench Press (barbell or machine)

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

Exercise # 2

Shuffle Lunge

  • 7 sets
  • 20-40 reps
  • Bodyweight only – move fast!!!

Exercise # 3

1 Arm Dumbbell Row to Hip

  • 7 sets
  • 5 reps
  • 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

Prone Leg Curls

  • 10 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form – probably bodyweight only

Exercise # 2

Varied Grip Pulldowns

  • 10 sets
  • 5 reps per set…
  • palms facing away from you
  • 1st set, start with a wide grip, 2nd set – med. grip, 3rd set – narrow grip, etc…
  • Using a weight that would allow you to perform 10 repetitions with good form
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That’s it, you’re done for today.
Stretch and go home
Tomorrow, it’s cardio & stretching (lots of stretching)
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