It’s week #4 / Day #2 of our Best Body Transformation 2013 series and today’s workout is a combination of HIIT and timed HIRT supersets…like we did the first 3 weeks.

THE WARM-UP

This is the same warm-upI use with my real-world 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

  • We are going to alternate between 60 seconds sets of HIIT sprints and 5 minute HIRT resistance supersets.
  • 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!!!!

hardbody

Superset #1

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

This one is dead simple….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #2 

  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

Superset #3

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #4

  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

Superset #5

  1. HIIT Sprints – stair step-ups or bike or hill sprints or elliptical or…

Same as Set #1….

  • Walk over to a flight of stairs.
  • Step up and down on a single step as fast as you can for 10 seconds
  • Rest 10 seconds
  • Repeat for 1 to 2 minutes
  • If you have cardio equipment (bike, elliptical, treadmill), feel free to substitute

Superset #6 

  1. Wide Grip Push-Ups
  2. Lateral (side to side) Squats
  • 5 Minutes – Set your timer or watch a clock
  • 30 seconds per exercise per set
  • Perform as many reps as possible…
  • …with proper form – I would rather see you perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you need to add resistance to the Squats, hold onto a DB/KB
  • Notice that the toes are facing forward on the squats – this is the form I want to see, but if your knees don’t like this, you’re going to need to pivot your foot as you lunge to the side – gotta look after those knees

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 fitness skillzzz, 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 your muscles

  • 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 (optional)

Tomorrow, feel free to do 20-40 minutes of cardio.

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

Calculate Your Own Maximum Aerobic Training Heart Rate

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

Wednesday, we get back to a resistance training.

Remember…In 2 or 3 weeks, I want to start adding in some band training.

I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years.

If you don’t have any, you can pick some up for a good price at Rogue Fitness. Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way.