It’s week #3 of our  Best Body Transformation 2013 and it’s the last time you will be doing this workout.

Unlike last week, we’ll be doing some HIIT sprints today. Lucky you.

[box type=”note”]As I asked you to do yesterday, I want you to perform 20-30 minutes of EZ cardio tomorrow. Friday, we return to another resistance training workout.[/box]

THE WARM-UP

This is the same workout I use with most of my clients. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work. 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

  • Like Monday, we are going to use a series of 5 minute supersets…alternating body-parts to maximize recovery.
  • Keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle while you’re catching your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1 

Bulgarian_Squat

  1. Bulgarian Split Squats
  2. Toes to the Ceiling 
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Bulgarians, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the squats, hold onto 1 or 2 dumbbells/kettlebells

hip-thrust-toes-to-ceiling

Superset #2 

modified-bw-shoulder-press

  1. Bodyweight Shoulder Press
  2. Single Leg Hip Thrust – feet elevated
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • For Hip Thrusts, alternate legs between sets
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion

single-leg-hip-thrust-2

Superset #3

  1. Step-Up Interval Sprints

This one is dead simple. 

  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for a full minute
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute
  • I prefer bike sprints or hill sprints

Superset #4 

bodyweight-skullcrusher2

  1. Bodyweight SkullCrusher
  2. Shuffle Jump Lunges
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible with proper form
  • Minimize rest between sets
  • No partial reps – full range of motion
  • For the skullcrushers, make sure that your elbows are always pointing DOWN towards the floor

shuffle-jump-lunge

For some of you, this is the end of the “workout” portion of the workout. If you’ve pushed yourself HARD, you might be running out of gas. If this is the case, it’s time to do the “cool down” portion of the workout and get on with the rest of your day.

For those of you who have built up more endurance, I want you to start repeating these supersets.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on the muscles that you just trained:

  • Legs
  • Shoulders
  • Back
  • Core

Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT

Tomorrow, I want you to do 20 minutes of cardio.

Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Maffetone Heart Rate Calculator

To find your maximum aerobic training heart rate, there are two important steps. First, subtract your age from 180. Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
1. Subtract your age from 180.
2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
a. If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (b), you get the following:
180–30=150. Then 150–5=145 beats per minute (bpm).

  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training with another workout posted here at HealthHabits.