Week #24 – Day #2

It’s a repeat of Week #23 – Day #1…..try and do better this time.

OVERVIEW

  • 4 x 5 Min HIIT sprint superset
  • 3 x 5 Min HIRT supersets

 

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

HIRT Superset #1

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set – your call

Exercise #1 – WoodChops

  • Hi to Low, Low to High, Static Chest Height, Tornado Ball, Band

Note – Make your hips the prime mover on this exercise, not your upper body. Focus on shifting your bodyweight from one leg to the other

 

Exercise #2 – Static Core

  • Bridge / Plank – face down, face up, side, standing with cable
  • 30-60 second holds
  • Keep your core tight – we DON’T want to feel any pain in the lower back



 

HIIT Superset #1

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.

FYI – 4 Steps to a Great HIIT Workout

 

HIRT Superset #2

Because of the static core work, we are extending this superset to 10 minutes

  • 10 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set for the woodchops – your call
  • 30-60 seconds per set for the bridge/plank

Exercise #1 – Overhead Press

  • Push Press, Standing Press, Seated, Alternating DB – 1 Arm or 2, Barbell, Dumbbell, Band, Cable

 

Exercise #2 – Chin-Ups, Pull-Ups or Pulldowns

  • Chin-Ups (palms towards you), Pull-Ups (palms away), Band-assisted Chin or Pull-Ups, Pulldowns – wide grip, narrow grip, neutral grip




 

HIIT Superset #2

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #3

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 10-50 reps per set – your call

Exercise #1 – Front Ab Wall Flexion

  • Ball Crunch, Hanging Leg Raise, Toes to the Sky, Standing Cable Crunch

Exercise #2 – Lower Back Extensions

  • Floor Hyperextension, Reverse Hyper on Ball, Lower Back Machine (can also use pulldown machine for this), Hyper Bench, Good Mornings





HIIT Superset #3

  • 5 minutes of 10 second HIIT sprints
  • Hill sprints, bike sprints, swimming sprints, elliptical sprints, Crank sprints
  • Do as many as you can in 5 min

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay.


HIRT Superset #4

  • 5 minutes
  • 2 exercises – alternating back & forth with as little rest as possible
  • Rep range of 5-20 reps per set on the shoulders- your call
  • 10-50 reps on the lateral squat

Exercise #1 – Side & Rear Shoulder Raises

  • Alternate sets – side & rear delts
  • Gironda Laterals, Standing, Seated, Bent-Over Laterals for rear delts





Exercise #2 – Lateral Bodyweight Squat

  • Lateral Bodyweight Squat
  • 10-50 reps

.

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights