VooDoo Floss Compression Bands : Say bye-bye to aches & pains AND say hello to super-fast workout recovery

Every year, we spend approximately a bazillion dollars on all manner of treatments for pain in our necks, backs, feet, shoulders, etc.

Sadly, most of that pain is due to inactivity, poor posture, sitting too long in front of tvs & computer screens, poor training form, etc.

If only there was a way to quickly and inexpensively eliminate those aches and pains?

VooDoo Floss Bands

Way back in 2011, I saw the following Youtube video (with Dr. Kelly Starrett and uber-strong man Donny Thompson) highlighting the use of DISTRACTION and COMPRESSION to help repair shoulder dysfunction…which I happened to be suffering from at the time.

The very next day, I…

  1. Ordered a pair of compression bands, and
  2. Started rehabbing my bad shoulder with the distraction technique.

After 6 days…

  1. My shoulder felt a LOT more stable and was noticeably less painful. I had also resumed resistance training with my focus on rehab.
  2. The compression bands arrived in the mail.

After 2 days of compression & distraction rehab…I was able to press an 80 lb dumbbell overhead with ZERO pain in my formerly-bad shoulder.

In another week, my shoulder felt better than it had in a long, long, long time.

In the 5 years since then…Crossfit exploded in popularity…helping Dr. Starrett become THE mobility  & athletic performance guru…and compression bands became very popular amongst weightlifters, crossfitters, powerlifters AND physiotherapists.

Fast forward to today…and it’s just about time for compression bands (and associated rehabilitation techniques like Donnie Thompson’s distraction technique) to enter the mainstream.

Instead of spending big bucks on massage, chiropractic, physiotherapy, acupuncture, etc, it’s time for “normal” people to take advantage of this amazing rehab technique and…

For $65, you will be getting the knowledge and the gear required to keep your joints healthy, strong and pain-free.

And if you don’t want to drop the extra $$$ on Kelly’s book, I have sourced the best “how-to-use-compression bands-to-fix-my-busted-up-body” videos from the Youtubes. They are organized by joint/bodypart.

Note: If you follow the above links (and make a purchase), Rogue fitness will give me 5% of the purchase price as a finder’s fee. It won’t cost you any extra and the dough will go straight into my daughter’s education fund.

If you have any questions about the rehab techniques, feel free to hit me up on Twitter or Facebook

Wrist / Forearms

Elbow

 

Shoulder

 

 

Hip / Thigh

Knee

 

Calves

Ankle

Feet

 

 

10 Ways to Workout Smarter….not Harder

Every day I go to the gym and I see the same people doing the same workouts.

  • Runners get on a treadmill and run
  • Yoginis perform their poses
  • Bodybuilders squeeze & flex their muscles
  • Powerlifters lift heavy stuff
  • Aerobicizers attend their group fitness classes
  • And the dude at my gym who wears Adidas soccer shorts from 1978 stretches out his hamstrings threatening to dislodge his “fellas” from their cotton prison (the horror…the horror)

And while all of these activities are laudable and are infinitely better for you than sitting on the couch eating chips and watching reality tv, they all have their limitations. And since it is a new year, I thought it was the perfect time to outline 10 ways to workout smarter…achieving better results, in less time, with fewer aches & pains.

Tip # 1 – High Intensity Interval Training aka HIIT

There is an ever growing body of evidence showing that HIIT workouts are superior to traditional cardio training in almost every conceivable way.

  • Less time required per workout – I never, ever perform more than 20 min on a HIIT workout
  • Reduced chance of overuse injuries – just ask a runner about their aches & pains
  • Faster & greater improvements to the cardio-vascular system
  • Increased fat loss due to increased levels of EPOC  (Excess post-exercise oxygen consumption)
  • Increased total body strength
HIIT sprints
Before HIIT – After HIIT

To recap, HIIT takes up less of your time, is easier on your body, is better at improving the function of your heart & lungs and will help make you stronger and leaner more efficiently than cardio training. Sounds pretty smart to me.

Here are a bunch of articles I have written on HIIT to get you started:

Next Page : Movements not Muscles…

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Is Magnesium a Cure for Insomnia and Restless Legs?

Magnesium deficiency has been linked to a number of clinical conditions including hypertension, myocardial infarction, cardiac dysrhythmias, coronary spasm, premature artherosclerosis and diabetes.

It is also used as a treatment for angina, asthma, gall stones, menstrual cramps, high blood pressure, hyperactivity, glucose intolerance, diabetes, hypoglycemia, fatigue, fibromyalgia, prevention of hearing loss, kidney stones, leg cramps, migraine, osteoporosis, PMS, prostate issues and INSOMNIA.

And according to government data, 68% of Americans do not consume the recommended intakes of magnesium and 19% of Americans do not consume even half of the recommended intakes.

Not good….and up until 5 years ago, that was me.

Until I was introduced to magnesium supplements during a health & fitness trade show.

A rep for Natural Calm gave me a bunch of samples and while I sleep pretty well, I did notice an immediate effect on my sleep. My mind stopped obsessing over what I did or didn’t do that day or what I had to do tomorrow. Just calm.

And it made me wonder…could something as simple as magnesium be a cure for insomnia?

Since then, I have had no qualms recommending this product to clients & friends who are having trouble getting to sleep, staying asleep or just getting their busy minds to quiet so they can relax.

A mug of their lemon flavor drink about an hour before bed does the trick for me every time.

And recently, while searching for a natural treatment for a friend with neuropathy in both legs, I found a bunch of research about magnesium oil helping to relieve muscle spasms, tension and various forms of neuropathy – pain, restless legs, itching, tingling, etc.

Google also told me that Natural Calm makes a magnesium oil.

So, I emailed the fine folks at Natural Calm and told them about my friend and they sent me a bunch of samples – Magnesium Oil & Gel. (being a blogger can have its perks)

And knock on wood, it’s been a great success. Applied on her legs after a  hot bath and just before bed, my friend has seen a significant reduction in pain, tingling and restlessness.

Conclusion

I was a fan before trying the oil…and I am an even bigger fan now.

So, if you think that supplementing with magnesium may be helpful to you, I can honestly & wholeheartedly recommend both the Natural Calm drink and their Magnesium Oil.

NOTE – You can buy Natural Calm and Magnesium Oil at these links

NOTE #2 – I would love to hear about your experiences (good or bad) with magnesium.

Reference

Increase Your Bench Press…thanks to Koji Murofushi

The Koji Bench Press is known by many names:

  • the Crazy Bell Bench Press,
  • the Bamboo Bench Press,
  • the Banded Kettlebell Bench Press,
  • the Hanging Kettlebell Bench Press,
  • the Crazy Plate Bench Press
  • the Bandbell Bench Press
  • and the Chaos Bench Press.

Whatever you call it, the Koji Bench Press has been attributed to Japanese hammer thrower Koji Murofushi and his unique training techniques.

The general idea behind the hanging weights is to create a higher level of instability via it’s pendulum chaotic oscillating effect….taxing and strengthening the assistance / stabilizer musculature….

….preventing & repairing injuries….

…improving athletic performance…

…while exposing any weaknesses in your musculature.

NOTEThe first time you try this technique, GO LIGHT!!!!

I’m not joking. Until your nervous gets used to the Koji bench press, you’re gonna shake and shake and quite possibly dop the bar onto your face. So GO LIGHT!!!

Over time, I have found the Koji bench press to be a great tool for helping get rid of sticking points, increasing totals and helping “sore shoulder” lifters bench with less pain.

You’re going to look strange doing the Koji, but if you give it 2-3 months, you will see improvements.

When it comes to HIIT – Quality trumps Quantity

Anyone familiar with Health Habits knows that I am a big fan of HIIT – High Intensity Interval Training

I love HIIT is because…

  • HIIT makes you faster
  • HIIT saves time with short workouts
  • HIIT make you more powerful
  • HIIT burns calories for hours after you’ve finished your workout
  • HIIT is challenging
  • HIIT makes a workout more fun
  • HIIT improves your aerobic endurance
  • HIIT improves heart function
  • HIIT improves your aerobic endurance
  • HIIT helps heart disease patients regain their health
  • HIIT is appropriate for almost all trainees
  • HIIT makes you look like a total BADASS in the gym

Unfortunately, just as soon as HIIT left the fringes of exercise science and moved into the mainstream and your local YMCA, the central concept behind the success of HIIT came under attack.

HIIT works as well as it does because of intensity of effort. Not length of sprint…or length of training session…or number of sprints performed…or restricting rest periods…HIIT works because of a complete 100%, pit-bull chasing you down the street type of intensity.

Each HIIT sprint should feel FAST. When your sprints start to slow down, you need to…

  1. Increase rest period length, or
  2. Shorten sprint duration, or
  3. Reduce resistance, or
  4. All of the above

Remember – When it comes to HIIT – Quality trumps Quantity

the flash bw

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The Cure for Stress?

Life is stressful…for all of us.

Unfortunately for most of us, stressful events can cause an unconscious response in our “lizard-brains”…

amygdala

…leading to uncontrolled emotional states, anxiety, fear, depression, etc.

However, new research has uncovered how an eight-week beginners course in meditation can…

  1. Reduce activation in the right amygdala
  2. Improve your emotional stability
  3. Improve your response to stress

…which should lead to a calmer life, free of out-of-control emotions, fear, anxiety & depression.

And seeing as our lives don’t show any sign of slowing down & becoming more peaceful, this is some pretty important research.

The Science

The researchers studied the effect of two different styles of meditation.

  1. Mindful Attention Meditation
  2. Compassion Meditation
  • Three weeks prior to beginning the study, all participants participated in fMRI scans of their brains while “viewing a series of 108 different images of people in situations with either positive, negative or neutral emotional content”.

Meditation was not mentioned during this pre-experiment scanning session.

  • Three weeks after the scans, the participants were enrolled in one of two eight-week meditation courses – mindful attention meditation OR compassion meditation.
  • Three weeks after completing their meditation course, the participants returned for a follow-up fMRI scan.

As in the previous fMRI session, the participant viewed a a series of 108 different images of people in situations with either positive, negative or neutral emotional content while being scanned. Note – participants were not allowed to meditate during the scanning process.

Here’s what they found:

  • The mindful attention meditation group showed a decrease in activation in the right amygdala in response to all images – good, bad & neutral.
  • In the compassion meditation group, right amygdala activity also decreased in response to positive or neutral images
  • However, when negative images were shown to the compassion meditation group, right amygdala activity increased.

From these observations, the researchers concluded that:

  1. Both forms of meditation provide “enduring, beneficial changes in brain function, especially in the area of emotional processing.”
  2. “Since compassion meditation is designed to enhance compassionate feelings, it makes sense that it could increase amygdala response to seeing people suffer.
  3. Since increased amygdala activation was also correlated with decreased depression scores in the compassion meditation group, they believe that having more compassion towards others may also be beneficial for oneself.

Conclusion

  • To start getting the benefits of mindful meditation…the next time you find yourself with some spare time (waiting for the traffic light to change, sitting in the doctor’s office, riding in an elevator), focus on your breath…ignoring everything else…for just a few moments.

If you can do that…try extending the length of time…when you have the time.

  • And if you want to give compassion meditation a try (without signing up for a class), the next time you do a mindfulness meditation, try focusing on someone you love…and send out feelings of love out to them.

Kind of like a lot of us did as kids..

Reference

Feel Great with Micro Workouts

What is your typical day like?

  1. Relaxed, fulfilling and full of moments where you nourish your body, mind & spirit
  2. Stressed, fast paced, hectic and hurried

If you said #1…congratulations…and stop reading

If you said #2…you really, really need to take the next 60 seconds and learn about micro workouts.

Jumping_Jack

 

What are Micro Workouts?

  • short bursts of fairly intense exercise…lasting between 30-120 seconds.

What can Micro Workouts do for ME?

  • Micro workouts can give you the mood-improving effects outlined in the articles referenced below.

But I already go to the gym three times per week

  • That’s great, but what happens when the mood-improving effect of yesterday’s workout wears off? Micro workouts take very little time and provides mood-boosting results immediately….when you need them.

What do I do?

  • Micro workouts are short in duration – 30-120 seconds
  • Micro workouts are fairly high in intensity
  • Micro workouts require lots of muscle to be involved – no bicep curls

Examples please….

  • Jumping Jacks (fast paced) for 30 seconds…rest 30 seconds…Jumping Jacks for 30 seconds…rest 30 seconds
  • Bodyweight squats for 60 seconds
  • Push-Ups for 20 seconds…rest 20 seconds…push-ups 20 seconds….
  • Racing up a flight of stairs…rest…race up another flight..rest….

We’re not trying to get a “real” workout here…we’re just trying to break up your stressed out thought patterns with a burst of physical activity and activate your natural  mood-boosting hormone production

While this technique has been used with a number of different mood disorders, you should probably consider talking to a mental health professional if you’re having problems coping with this crazy world we live on.

Reference

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Say Bye Bye to Sore Muscles

As a personal trainer, keeping my clients pain-free is very, very, very important.

In addition to muscular pain brought on by sitting in front of a computer, talking on the phone, watching tv, etc… weight-training clients are prone to muscular tension as part of the natural workout recovery pathways.

Because of this, I am constantly trying out new methods of preventing stiff and sore muscles

  • Therapy Rollers
  • Electronic Muscle Stimulators
  • Manual & Electrical Massagers
  • Creams
  • Mineral Bath Soaks
  • And all sorts of different physical therapists
And my all-time favorite (as of Sept 2012) are these beauties…
1. The Adjustable MyoRoller
The Myo Roller

2. and the TPRPal….

Trigger Point Release Pal

… from MyoTools.

Incredibly simple… and incredibly smart.

For example, when I am trying to loosen up sore muscles in my back, I position the two closed cell foam balls of the Myo Roller so that they are on either side of my spine…focusing all the force onto the paraspinal muscles themselves. Foam rollers can’t do this. Lacrosse balls can’t do this. Back knobbers can’t do this.

And when I want to roll out my tight IT bands, I push the two balls together to provide a wider rolling surface. Instant foam roller.

It’s also brilliant for loosening up the sub-occiptital neck muscles that are responsible for a majority of tension headaches.

LOVE IT, LOVE IT, LOVE IT!!!

Regarding the TPR Pal, I use it to…

  • work into all the little nooks and crannies in my upper back as well as…
  • using it to break up myofascial knots in my upper pecs
  • I also use it on the soles of my feet to prevent plantar fasciitis

But my favorite use for the TPR Pal is when my wife uses it to give me a massage. Holding the foam side in her hand, she can use the wooden knob to press deep into the muscle tissue without putting any force on her fingers/thumbs. A quick 5 minute massage turns into an awesome 30 minute knot-busting massage session

And when you consider that the Roller costs $20 and 4 TPR Pals (diff size knobs) cost $15, it really is a no-brainer.

Note – As a small-business person, I love the fact that all of these tools are made by hand by the owner of the company…just as soon as you place your order.

He also has a bunch of other cool therapy tools and I am going to place an order for Myo-Vise Body Clamp soon.

The Secret of Bruce Lee’s One Inch Punch

Bruce Lee accomplished some amazing accomplishments in his short life. One of his most impressive physical feats was his super-powerful one inch punch.

How the heck did he do that?

According to British researchers, it was Mr. Lee’s over-developed cerebellums and primary motor cortex that allowed him to coordinate his body movements to deliver maximum force.

The Science

Previous studies have shown that the forces generated in a karate punch is not determined by muscular strength but by the brain & nervous system, Unfortunately, up until now, they had no idea what parts of the nervous system were responsible for making Bruce Lee a super-freak.

In this recent study, researchers looked for differences in brain structure between 12 karate practitioners with a black belt rank and an average of 13.8 years’ karate experience, and 12 control subjects of similar age who exercised regularly but did not have any martial arts experience.

In the first part of the study, the researchers measure the short range (5 cm) punching power of all 24 test subjects by means of infrared markers on their arms & torsos. As expected, the karate masters punched harder than the control subjects.

Analysis of punch biomechanics and brain function revealed the reasons for the difference in punching power.

  • The researchers found that punching power depends on timing.
  • Specifically, punching force correlated with how well the movement of the wrists and shoulders were synchronized.
  • In short, technique + muscular power = Bruce Lee kicking your butt.
  • To test brain function, they used diffusion tensor imaging to scan the grey matter (main body of nerve cells) and white matter (bundles of fibres that carry signals from one region of the brain to another) of the test subjects’ brains.

And what they found is that there was major structural differences in the white matter of the cerebellums and primary motor cortex of the karate masters.

It was these differences in the cerebellum that correlated with the synchronicity of the subjects’ wrist and shoulder movements that produced the larger punching forces.

The karate black belts were able to repeatedly coordinate their punching action with a level of coordination that novices can’t produce. We think that ability might be related to fine tuning of neural connections in the cerebellum, allowing them to synchronise their arm and trunk movements very accurately.

We’re only just beginning to understand the relationship between brain structure and behaviour, but our findings are consistent with earlier research showing that the cerebellum plays a critical role in our ability to produce complex, coordinated movements.

So there you go…your nervous system is what’s going to separate your athletic performance from that of the average gym rat.

And that’s why nervous system function is one of the linchpins of all my training programs.

Reference

Best Body Workout – 2012 – Week 26 – Day 2

 

Day 2 of your bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

It is a low volume workout with a twist….HIIT sprints

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

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

HIIT #1

  • 4 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 4 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

HIIT #2

  • 5 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 5 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

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

Best Body Workout – 2012 – Week 25 – Day 3

Last time we’re doing this workout – kick it’s ass!!!

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 25 – Day 2

It’s the last time for this workout….. designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 25 – Day 1

I decided to give this workout one more week – I have been getting so many positive emails & tweets.

Go kick some butt – next week is going to be all new stuff.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 24 – Day 3

Last workout of the week – make it a good one

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Front/Back Squats & Single Arm Overhead Presses
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

HIRT Superset #2

  • Barbell Deadlift or Heavy Hip Thrust & Woodchop
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Single Arm Pulldown Pallof Press
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row
  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 22 – Day 2

It’s Day 2 of this new crop of workouts, and as I said yesterday, these workouts are a combination of HIRT & HIIT protocols – designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

Today is the 10 rep day

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Overhead DB/KB Squats & See-Saw Overhead Presses
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press
  • On the Squats, make sure to “lock in” your shoulders nice and tight before squatting – no loose shoulder joints

HIRT Superset #2

  • Single Leg Straight-Leg Deadlift & Toes to the Sky
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Wide Grip Pulldown or Pull-Ups & Stir the Pot
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Two Arm DB Incline Chest Press & Two Arm Cable or Body-Weight Row
  • 10 reps per set
  • Choose a weight you “could” perform 15-20 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 22 – Day 1

These next few workouts are a combination of HIRT & HIIT protocols. Both are designed to maximize fitness & burn a bunch o’ body-fat. One thing to be aware of is the weight selection in the HIRT workouts. They will change from a high muscular endurance 20 reps per set to a more powerful 5 reps per set over the course of the week.

The goal is to make you the most athletic YOU possible.

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

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

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes

HIRT Superset #1

  • Single Leg Squats & Single Arm Lateral Raises
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Lateral, Lateral
  • On the lateral raises, imagine you are pushing the weight out and away from you – more delts, less traps

HIRT Superset #2

  • Double Leg Hip Thrusts & McGill Crunch
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Squat, Crunch, Crunch

HIIT #1

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3

  • Neutral Grip Pulldown or Chin-Ups & 30 sec Bridge
  • 20 reps per set of Pulldowns or Chins
  • 30 sec Bridge
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Chin/Bridge

HIIT #2

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4

  • Single Arm DB Chest Fly & Reverse DB Fly or Face Pull
  • 20 reps per set
  • Choose a weight you “could” perform 30 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 21 – Day 3

This is your last bridge-esque workout of the week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

[box type=”note”]The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts. If that isn’t you, skip these workouts and go do some yoga or pilates or  cardio or mobility work or play tennis, soccer, etc… [/box]

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

Exercise #1

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

HIIT #1

5 x 10 second sprints in the shortest time possible

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

HIIT #2

4 x 10 second sprints in the shortest time possible

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

  • Choose a weight that you could perform 15 reps with
  • Then do 25 reps by…
  • banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

HIIT #3

3 x 10 second sprints in the shortest time possible

 

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.

Best Body Workout – 2012 – Week 21 – Day 2

 

Day 2 of your bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

It is a low volume workout with a twist….HIIT sprints

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

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

HIIT #1

  • 4 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 4 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

HIIT #2

  • 5 x 10 second sprints in the shortest amount of time possible.
  • Note – I want all 5 sprints to be fast, so it’s better to rest longer and keep your speed up than to start sprinting too soon and pedal like a turtle.
  • I prefer bike sprints or hill sprints, but it really doesn’t matter – use what’s available

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

Best Body Workout – 2012 – Week 21 – Day 1

Looking at what I had planned for you this week, I decided that it would be best to do a partial Bridge Week.

Today’s workout is going to be a typical Bridge Workout. Wednesday’s and Friday’s will be a little more intense – moving you towards the workouts I have planned for Weeks 22-23 – serious ass-kicker workouts.

Alright, let’s get on with the…

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

Exercise #1

Leg Press (or squats or Bulgarian split squats)

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with…

Exercise #2

Seated Machine Row (or standing cable row or standing band row)

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

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

Best Body Workout – 2012 – Week 20 – Day 3

Do your Tabatas…or lose your head

Count yourself lucky, it’s the last day of Tabata Torture and next week is all new stuff.

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

Tabata #1

Bodyweight Squat

video

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

5 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 5x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row or Bodyweight Row

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

7 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 7x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 15 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

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

healthhabits fitness science research fitness

Best Body Workout – 2012 – Week 20 – Day 2

Day 2 of Tabata Torture

And as I mentioned yesterday, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

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

Tabata #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 15:45 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 15 seconds sprinting
  • 45 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

5 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 5x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Push-Ups & Body-Weight Rows

  • Alternate Push-Ups & Body-Weight Rows
  • Work for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 12 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

  • Alternately, you can throw in 20 minutes of cardio….stretch and go home
  • Tomorrow, do some easy cardio & stretching (lots of stretching)

Best Body Workout – 2012 – Week 20 – Day 1

Get ready for another week of Tabata Torture. We are going to melt some serious blubber this week people.

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain

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

Tabata #1

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath. When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints. If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath. When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Push Ups

  • Push-Up for 20 seconds
  • Rest for 10 seconds
  • 8 sets of push ups
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath. When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

  • 2 x 15:45 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath. When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Pulldowns or Pull-Ups – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

  • 4 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath. When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets.

Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

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

Best Body Workout – 2012 – Week 19 – Day 3

Last workout of the week.

Next week is brand new stuff.

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Shoulder Press & Leg Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Shoulder Press – DB/BB/Band/Machine/Sandbag/Sloshpipe or even a BW Handstand Press

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.

Exercise #2 – Leg Raise – seated bench/leg raise bench/hanging

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • Keep your lower back / core tight – don’t swing like a pendulum – keep the stress on the muscles

Superset #2 – Lunge / Side Shoulder Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Lunge – BW/DB/BB/KB/Plate

  • Choose a resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • If your knees hate the front lunge, step backwards into a reverse lunge
  • You can also do walking lunges
  • Alternating step length will shift focus from quads (short step) to glutes/hams (long step)

Exercise #2 – Side Shoulder/Lateral Raises – DB/KB/Band

  • Choose a resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.

Superset #3 – Leg Curl / GH Raise & Toes to the Ceiling

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Leg Curl / GH Raise 

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you lift the weight and controlled as you lower the weight
  • Stability Ball leg curls are an option

Exercise #2 – Toes to the Ceiling – BW

  • Toes to the Ceiling is my name for this Reverse Crunch/Hip Extension/Dynamic Bridge hybrid exercise
  • Bodyweight only
  • Perform 5 reps per set – controlled in both directions

Superset #4 – Horizontal Row & Lateral Squats

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Horizontal Row – Cable/Band/BB Bent Over Rows/BW Rows/Machine

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you row towards your belly and controlled as you return to the start.
  • Standing or seated

Exercise #2 – Lateral Squats – BW/DB or plate held at chest height

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled in both directions

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

Best Body Workout – 2012 – Week 19 – Day 2

Get ready to sweat people!!!

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Push Ups & Cable Pull Throughs

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Push Up – band resisted/bodyweight

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.

Exercise #2 – Cable Pull Throughs

  • Use a rope handle and a cable stack
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
  • Keep your lower back / core tight – don’t round your back

Superset #2 – Ab Crunches on Stability Ball & Terminal Knee Extensions (band or ball)

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Ab Crunches on Stability Ball

  • Body-Weight only
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 

Exercise #2 – Terminal Knee Extensions (band or ball)

  • Choose a band resistance you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 
  • You can use a small stability ball for this exercise

Superset #3 – Horizontal Cable Woodchops & Cable Bicep Curls & Cable Tricep Pushdowns

  • Perform the following 3 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Horizontal Cable Woodchops

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you rotate away from the cable stack and controlled as you return
  • Let your hips do most of the work – keep spinal twist minimized

Exercise #2 – Cable Bicep Curls using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you curl the weight up and controlled as you return
  • video

Exercise # – Cable Tricep Pushdowns using a cable stack

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – quick/powerful as you extend your arms and controlled as you return to the start position
  • Keep your elbows pinned to your sides

Superset #4 – Forward Cable Walks & Rear Delt Flyes

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Forward Cable Walks

  • Walk forwards as far as the cable allows – that’s 1 rep
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
  • Watch your balance with this one
  • Instead of using the belt, you can just hold onto a rope handle

Exercise #2 – Rear Delt Flyes – standing (band/dumbbells)

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you lower the dumbbells and quick/powerful as you lift them

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

Best Body Workout – 2012 – Week 17 – Day 1

Today’s workout is the exact copy of last Monday’s….

  1. It’s a combination of HIRT & Tabata
  2. It Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask that you start your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. 1 Leg Deadlift – 40 each leg

TABATA #1

Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Bodyweight Row – 100 reps
  2. Jumping Jacks – 200 reps

TABATA #2

Burpees – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Shuffle Lunges – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 3

Last workout of the week – using the same framework as Monday & Wednesday…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Bench Squat – 100 reps total – 50 reps per leg – use hardest variation possible
  2. Bodyweight Row – 100 reps

TABATA #1

  • Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. 1 Leg Hip Thrust – 100 reps per leg

TABATA #2

  • Shuffle Lunges – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Skull Crushers – 100 reps – the more horizontal your body, the harder it gets

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 2

Today’s workout uses the same framework as Monday’s…

  1. A combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask you to continue starting your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Push-Ups – 100 reps  – use hardest variation possible
  2. McGill Crunch – 50 reps

TABATA #1

  • Step Ups – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Shoulder Press – 100 reps
  2. Inch Worm – 50 reps

TABATA #2

  • 2 Leg Hip Thrust – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Chin Ups – 50 reps – use hardest variation possible
  2. Lateral Squats – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 16 – Day 1

Today’s workout….

  1. Is a combination of HIRT & Tabata
  2. Uses bodyweight-only exercises
  3. Is all about speed (with good form) & short rest periods
  4. Will burn fat like a mofo

I am also going to ask that you start your workout by using a foam roller, lacrosse ball or similar fascia mashing device to break up muscular adhesions in your:

  1. IT band
  2. Quadriceps (front of thigh)
  3. Glutes, hips, hamstrings (all around the back of your legs)

WORKOUT WARM-UP

Start with your regular…

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

…before moving onto the foam roller work that I outlined above.

In addition to the leg work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

THE WORKOUT

  • We’re going to do 5 superset – 2 x Tabata @ 4 min each and 3 HIRT sets @ a max of 5 min
  • Keep the rest periods as short as possible
  • While keeping form tight, try to perform the exercises as quickly as possible
  • Today is all about speed

HIRT SUPERSET #1

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. 1 Leg Deadlift – 40 each leg

TABATA #1

Bodyweight Squats – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #2

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Bodyweight Row – 100 reps
  2. Jumping Jacks – 200 reps

TABATA #2

Burpees – 4 min total – 8 work sets of 20 seconds / 8 rest periods of 10 seconds

HIRT SUPERSET #3

Complete the assigned reps or stop at 5 min…whichever comes first

  1. Stir the Pot – 50 circles – 25 each direction
  2. Shuffle Lunges – 200 reps

POST-WORKOUT STRETCH

Now that the sweaty stuff is over, I want you to spend at least 10 minutes doing 30 sec static stretches. In addition to your personal tight bits, I want you to stretch your pecs (chest), glutes/hips/hams, hip flexors & quads

Alright…that’s it for today…tomorrow you should do either…

  1. Cardio – running, cycing, swimming, whatever floats your boat
  2. 20 Minutes of sprinting up hills (my personal fave)

Best Body Workout – 2012 – Week 15– Day 3

It’s Week #15…Day #3….and it’s the last Tabata of the week. 🙂

All new stuff next week….so let’s get at it.

 

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

Tabata #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

  • Alternately, you can throw in 20 minutes of cardio….stretch and go home
  • Tomorrow, do some easy cardio & stretching (lots of stretching)

Best Body Workout – 2012 – Week 15 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone. Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Tabata #1

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

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

Best Body Workout – 2012 – Week 15 – Day 1

Alright people….this week is all about Dr. Izumi Tabata and his thoroughly unpleasant High Intensity Interval Training workout.

Note – I strongly recommend that you use an Gymboss timer for these workouts.

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

Tabata #1

Bulgarian Split Squat

video

  • Squat using one leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Squat using the other leg
  • 8 sets of squats total – 4 per leg
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

1 Arm Overhead Press – DB, band

video

  • Press using 1 arm for 20 seconds
  • Rest  for 10 seconds
  • Press using the other arm for 20 seconds
  • 8 sets total – 4 per arm
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row

video

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Hip Thrust

video

  • Hip Thrust using 1 leg for 20 seconds
  • Rest for 10 seconds
  • Repeat with the other leg for 20 seconds
  • 8 sets total – 4 per leg
  • 4 min total
  • Perform as many reps as possible per set
  • You can change foot position as required to complete the 20 sec of pain

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

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

Best Body Workout – 2012 – Week 14 – Day 3

Same workout as last Friday – HIIT sprint intervals & HIRT weightlifting intervals

  • 5 x 3 min HIIT sprint interval blocks, and
  • 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

Alright, let’s get on with the…

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

The HIRT sets will consist of:

  • 2 exercises performed back to back for 3 minutes.
  • Rest kept to a minimum
  • Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

 

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

And because I forgot to include it in Monday’s workout, here is the new joint mobility exercise I promised you. It’s designed to rehab tight calves/achilles…just in time for outdoor running season

Next week is going to be all new stuff…hope you like it/hate it/like it

health fitness exercise healthhabits

Best Body Workout – 2012 – Week 14 – Day 2

Today is the same as Week #13 Day 2 – It’s all about HIIT sprint intervals & core stability

For the HIIT sprints, we’re going to follow the Best HIIT Workout of All TIme model:

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

For the core stability work, we’re going to be doing a variety of Bridge/Planks and/or Stir the Pots.

The goal of the planks is twofold:

  1. Build a wicked strong core/lower back
  2. Allow your nervous & energy systems to recover from the HIIT sprints

Alright, let’s get on with the…

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

We’re going to start with the HIIT work, so I want you to spend 5-10 minutes warming up for whatever type of HIIT sprint you’re going to do:

  • Bike sprints
  • Rower sprints
  • Stepper sprints
  • Elliptical sprints
  • Treadmill sprints
  • Flat ground sprints
  • Hill sprints (my fave)
  • Swimming sprints (brutal)

HIIT # 1

As I mentioned above, we’re going to follow the Best HIIT Workout of All TIme model:

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

Plank # 1

  • I want you to plank for 1 minute.
  • It may take 6 sets of 10 seconds or 1 set of 60 seconds depending upon your core strength.
  • Choose whichever plank(s) you want to try… or Stir the Pot
  • Remember, with planks, proper form is key – we don’t want to see droopy lower backs or shoulders in poor alignment.

After one minute of planks, catch your breath for another minute if required and head back to the HIIT sprints.

HIIT # 2

Same as HIIT #1

Plank # 2

  • Choose different plank variations
  • 1 minute
  • Great form

DO AS MANY HIIT / PLANK SERIES AS YOU CAN DO IN 45 MINUTES

  • Don’t include the warm-ups in your 45 min

Alright, that’s it for the workout…go and stretch / mobilize your tight bits.

Best Body Workout – 2012 – Week 14 – Day 1

Week #14 is an exact copy of Week #13 – HIIT sprint intervals & HIRT weightlifting intervals

  • 5 x 3 min HIIT sprint interval blocks, and
  • 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

Now that you know the workout, you should be able to improve upon last week’s performance

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

The HIRT sets will consist of:

  • 2 exercises performed back to back for 3 minutes.
  • Rest kept to a minimum
  • Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform as many sets as you can in 3 minutes

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform as many sets as you can in 3 minutes

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform as many sets as you can in 3 minutes

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform as many sets as you can in 3 minutes

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

 

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

Best Body Workout – 2012 – Week 13 – Day 3

Last workout of the week and it’s the same format as Day #1 – HIIT sprint intervals & HIRT weightlifting intervals

  • 5 x 3 min HIIT sprint interval blocks, and
  • 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

Alright, let’s get on with the…

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

The HIRT sets will consist of:

  • 2 exercises performed back to back for 3 minutes.
  • Rest kept to a minimum
  • Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform this circuit as fast as possible, then…

  • Rest for 60-120 sec

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

 

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

And because I forgot to include it in Monday’s workout, here is the new joint mobility exercise I promised you. It’s designed to rehab tight calves/achilles…just in time for outdoor running season

Next week is going to follow the same general pattern…with all new exercises

health fitness exercise healthhabits

Best Body Workout – 2012 – Week 13 – Day 2

Week #13 Day 2 is going to be a little different from Days 1 & 3. It’s all about HIIT sprint intervals & core stability

For the HIIT sprints, we’re going to follow the Best HIIT Workout of All TIme model:

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

For the core stability work, we’re going to be doing a variety of Bridge/Planks and/or Stir the Pots.

The goal of the planks is twofold:

  1. Build a wicked strong core/lower back
  2. Allow your nervous & energy systems to recover from the HIIT sprints

Alright, let’s get on with the…

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

We’re going to start with the HIIT work, so I want you to spend 5-10 minutes warming up for whatever type of HIIT sprint you’re going to do:

  • Bike sprints
  • Rower sprints
  • Stepper sprints
  • Elliptical sprints
  • Treadmill sprints
  • Flat ground sprints
  • Hill sprints (my fave)
  • Swimming sprints (brutal)

HIIT # 1

As I mentioned above, we’re going to follow the Best HIIT Workout of All TIme model:

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest 50 seconds
  • Sprint full out for 10 seconds
  • Done

For a grand total of 6 sprints in 210 seconds or 3 1/2 minutes

Plank # 1

  • I want you to plank for 1 minute.
  • It may take 6 sets of 10 seconds or 1 set of 60 seconds depending upon your core strength.
  • Choose whichever plank(s) you want to try… or Stir the Pot
  • Remember, with planks, proper form is key – we don’t want to see droopy lower backs or shoulders in poor alignment.

After one minute of planks, catch your breath for another minute if required and head back to the HIIT sprints.

HIIT # 2

Same as HIIT #1

Plank # 2

  • Choose different plank variations
  • 1 minute
  • Great form

DO AS MANY HIIT / PLANK SERIES AS YOU CAN DO IN 45 MINUTES

  • Don’t include the warm-ups in your 45 min

Alright, that’s it for the workout…go and stretch / mobilize your tight bits.

Best Body Workout – 2012 – Week 13 – Day 1

Week #13 is all about intervals – HIIT sprint intervals & HIRT weightlifting intervals

  • 5 x 3 min HIIT sprint interval blocks, and
  • 5 x 3 min HIRT lifting interval blocks

For a total of 30 mins of fat-burning, metabolism boosting, fitness maximizing, sweat dripping fun

In addition, I have an awesome new joint mobility exercise I want you to do during your end-of-workout stretching/mobility work.

Alright, let’s get on with the…

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

The HIRT sets will consist of:

  • 2 exercises performed back to back for 3 minutes.
  • Rest kept to a minimum
  • Low number of reps per set

The HIIT sets will consist of a series of sprints (of varying lengths) performed over 3 minutes. I will change up the duration of sprints & rest periods throughout the workout. How you HIIT is up to you – running sprints, cycling sprints, rowing sprints, StairMaster sprints, swimming sprints, etc…

HIRT #1

Perform as many sets as you can in 3 minutes

HIIT #1

3 x 10:50 sprints (10 sec sprint : 50 seconds slow)

HIRT #2

Perform as many sets as you can in 3 minutes

HIIT #2

2 x 10:20 sprints + 2 x 10:50 sprints (4 sprints total)

HIRT #3

Perform as many sets as you can in 3 minutes

HIIT #3

3 x 15:45 sprints (15 sec sprint : 45 sec slow)

HIRT #4

Perform as many sets as you can in 3 minutes

HIIT #4

2 x 10:20 sprints + 2 x 15:45 sprints (4 sprints total)

HIRT #5

Perform as many sets as you can in 3 minutes

HIIT #5

2 x 10:20 sprints + 1 x 10:50 sprints + 2 x 10:20 sprints  (5 sprints total)

 

Alright…that’s it for the workout portion of this workout.

Now, it’s time to spend about 20 minutes stretching muscles & mobilizing tight joints. Most people have issues with hip flexors, glutes, pec minor, and shoulders, but since we’re all individuals, I want you to focus on loosening up your own personal “tight bits”.

Best Body Workout – 2012 – Week 12 – Day 3

Week #12 is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks

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

Exercise #1

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

* Choose a weight that you could perform 15 reps with
* Then do 25 reps by…

* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Go home

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

All new stuff starting Monday – wicked fat burning workouts

healthhabits fitness science research fitness

Best Body Workout – 2012 – Week 12 – Day 2

This week is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks

Alright, let’s get on with the…

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

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

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

Best Body Workout – 2012 – Week 12 – Day 1

Week #12 is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks.

Alright, let’s get on with the…

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

Exercise #1

Leg Press

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Seated Machine Row

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

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

Best Body Workout – 2012 – Week 11– Day 3

It’s Week #11…Day #3….and it’s the last Tabata of the week. 🙂

All new stuff next week.

And remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Tabata #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

  • Alternately, you can throw in 20 minutes of cardio….stretch and go home
  • Tomorrow, do some easy cardio & stretching (lots of stretching)

Best Body Workout – 2012 – Week 11 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Tabata #1

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

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

 

Best Body Workout – 2012 – Week 11 – Day 1

It’s Week #2 of Tabata training.

Note – I strongly recommend that you use an interval timer for these workouts.

I have tested out at least 20 different timers over the years (hardware & apps) and still keep coming back to the Gymboss timer. It’s way more flexible than any other timer on the market. This is why I signed an affiliate agreement with them – every time someone buys a timer through this link, I get 10% of the purchase price. 🙂

 

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

 

Tabata #1

Bodyweight Squat

video

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

See Saw Press

video

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row

video

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Deadlift

video

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

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

Wednesday, it’s back to the weights

..

Best Body Workout – 2012 – Week 10 – Day 3

It’s Week #10…Day #3….and it’s the last Tabata of the week. 🙂

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Tabata #1

Thrusters

  • Thrusters (BB or DB) for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of thrusters
  • 4 minutes  total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Ab Wheel Roll-Out (or barbell / stability ball roll-out) (article on roll-out)

  • Roll-outs for 20 seconds
  • Rest (kneeling) for 10 seconds
  • 8 sets of roll-outs
  • 4 minutes total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Straight Arm Pulldowns – standing – use a rope handle

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set


When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Push-Ups

  • From the floor if you can do them
  • Using a smith machine if you can’t do floor push-ups
  • No “girl” push-ups on the knees
  • Push-up for 20 seconds
  • Rest (floor) for 10 seconds
  • 8 sets total of Push-ups
  • 4 minutes  total
  • Perform as many reps as possible per set

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

  • Alternately, you can throw in 20 minutes of cardio….stretch and go home
  • Tomorrow, do some easy cardio & stretching (lots of stretching)

Best Body Workout – 2012 – Week 10 – Day 2

Another super-fun Tabata workout

Remember, weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back of for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Also helpful to these workouts is a Gymboss timer Staring at a clock while doing Tabatas is a real pain.

 

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

Tabata #1

Smith Machine or Barbell Hip Thrust

  • Flex those glutes for 20 seconds
  • Rest  for 10 seconds
  • 8 sets of Hip Thrusts
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

Incline DB Chest Press

  • Press the DBs for 20 seconds
  • Rest (DBs on chest) for 10 seconds
  • 8 sets of chest presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Pulldowns – vary grips as needed

  • Pulldown for 20 seconds
  • Rest for 10 seconds
  • 8 sets of pulldowns
  • 4 minutes total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

  • 3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

Cable Woodchops

  • Woodchop in one direction for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat in the other direction
  • Rest (standing) for 10 seconds
  • 8 sets total of Woodchops – 4 per direction
  • 4 minutes  total
  • Perform as many reps as possible per set


That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

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

 

Best Body Workout – 2012 – Week 10 – Day 1

Bridge week is over….it’s time for a week of Tabata training.

For all of you who are new to Tabata, it’s very simple.

  • 1 exercise per Tabata set
  • Each Tabata is 4 minutes long
  • Each Tabata set is made up of 8 mini-sets
  • 20 seconds of work per mini-set
  • 10 seconds rest between mini-sets
  • 100% effort

Weight selection can sometimes be tricky with Tabata workouts. If you go too heavy, you run out of gas and stop partway through the 20 seconds of work. Go too light and it becomes an aerobics class.

What I ask my clients to do is:

  • If you normally like to push heavy weight…I want you to cut back significantly during Tabatas and focus on the number of reps per set.
  • If you normally train lighter and do high rep workouts..then I want you to jack up the weight and drop the # of reps

The success of this program depends on you being willing to break out of your comfort zone.

We’re going to do 2 weeks of these workouts, then back off for a week with some bridge workouts and then back to Tabata for another 2 weeks.

You might hate me during the workouts, but you’ll thank me when you see yourself in the mirror.
.

Note – I strongly recommend that you use an interval timer for these workouts.

I have tested out at least 20 different timers over the years (hardware & apps) and still keep coming back to the Gymboss timer. It’s way more flexible than any other timer on the market. This is why I signed an affiliate agreement with them – every time someone buys a timer through this link, I get 10% of the purchase price. 🙂

 

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

 

Tabata #1

Bodyweight Squat

video

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Lay on the floor & catch your breath.

When you can breathe “normally”, I want you to do a short HIIT sprint session consisting of….

HIIT #1

….3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #2

See Saw Press

video

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re doing HIIT sprints again.

HIIT #2

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’re going back to Tabata.

Tabata #3

Standing Cable Row

video

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

When you can breathe “normally”, it’s HIIT time again.

HIIT #3

3 x 10:50 sec sprints.

If you’re in a gym – use an exercise bike, outdoors – sprint up a hill, in your home – use the bottom step of your stairs as a cardio-step machine.

  • 10 seconds sprinting
  • 50 seconds rest
  • 3x

Lay on the floor & catch your breath.

When you can breathe “normally”, we’ve got one more Tabata.

Tabata #4

1 Leg Deadlift

video

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

That should be enough for today.

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work + another 9 minutes of HIIT sprints

If you are a total freak of nature, feel free to repeat some of the sets. Use your ability to recover your breath as a guide. If it’s taking longer & longer to breath normally between sets, call it a day.

Alternately, you can throw in 20 minutes of cardio….stretch and go home

.

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

Wednesday, it’s back to the weights

..

Best Body Workout – 2012 – Week 8 – Day 3

Last workout of the week….enjoy it. Next week is all new.

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

Superset #1 

  1. High Incline DB Chest Fly
  2. High Incline DB Chest Press
  3. High Incline DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, lower the bench half way and get ready for Superset #2

Superset #2

  1. Medium Incline DB Chest Fly
  2. Medium Incline DB Chest Press
  3. Medium Incline DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, lower the bench all the way flat and get ready for Superset #3

Superset #3 

  1. Flat DB Chest Fly
  2. Flat DB Chest Press
  3. Flat DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, clean up your equipment and get ready for Superset #4

Superset #4

  1. Standing 1 Arm Cable or Band Row
  • 1 exercise – 5 MINUTES – Set your timer
  • Set the cable stack/band in a low position
  • 5 reps per set – using a weight you could perform 15-20 reps with
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • After this set, move the position of the cable UP one or two notches
  • 5 reps left hand, 5 reps right hand
  • No rest between sets
  • Here’s what the mid position will look like
  • Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set

Superset #5

  1. 1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)
  • 1 exercise – 5 MINUTES – Set your timer
  • 5 reps per set – bodyweight only
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
  • No rest between sets
  • No partial reps – full range of motion

Superset #6

  1. Cable Straight-Arm Push-down (you can substitute a band for the cable)
  2. Push-Ups (bodyweight)
  • 2 exercises – 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 15-20 reps with
  • Do 5 reps push-downs, then do 5 reps with of push-ups
  • As you tire, I want you to sacrifice the number of reps instead of sacrificing form
  • If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
  • If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
  • No rest between sets
  • No partial reps – full range of motion

That’s it…you’re done for the day.

Reminder 
  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect
  • This is a tough workout, no matter what your fitness level, so take a look at these post-workout pain-reducing techniques.

Best Body Workout – 2012 – Week 8 – Day 2

Last week for this workout…give it all you got.

NOTE – When I say “Choose a weight, you could perform 15 – 20 reps with”, choose wisely. The 20 rep weight is going to feel too light at the start of the 5 min, but will allow you to push really hard and virtually eliminate rest periods. Awesome for increasing EPOC and burning fat. The 15 rep weight is going to catch up with you, causing increased rest periods and/or decreasing the number of reps per set. It’s also more likely to cause you post workout muscle pain (aka DOMS)

Neither is “wrong”, they’re just different.

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

Superset #1 

  1. Wide Grip Pulldowns / Assisted Chins supersetted with
  2. Overhead Shrugs (barbell or dumbbells)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, wipe up your sweat and move onto Superset #2

Superset #2

  1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
  2. DB Waiter Walks
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

  1. Face Pulls on Pulldown Machine (or bands)
  2. BB or DB Front Raises (or bands)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, mop up your tears and move onto Superset #4

Superset #4

  1. Single Arm Dumbbell Side Lateral Raise – dumbbell, kettlebell, band
  • 5 Minutes – Set your timer
  • 5 reps per arm, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, stagger on over to Superset #5

Superset #5

  1. 4-Way Neck Flexion – (replace machine resistance with hand reistance ONLY)
  2. Straight Arm Pulldowns – (cable or band)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, have faith that you’re almost finished and move onto Superset #6

Superset #6

  1. Straight Arm Pushdown – (cable or band)
  2. DB Shoulder Press – (DB, KB or band)
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, you’re DONE

Go stretch for 15 minutes, grab a shower and stagger out of the gym.

Just kidding…you’ll feel fine in a few minutes 🙂

Notes 
  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect

Best Body Workout – 2012 – Week 7 – Day 1

This is the effort I'm looking for!!!

Today’s workout focuses on a bunch of timed HIRT supersets with short rest periods.

I’m asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that pushes your anaerobic energy systems very hard and helps make you a faster athlete…even if you don’t consider yourself an athlete.

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

Superset #1 

1 Leg Leg Presses

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the leg press machine and move onto Superset #2
Note – if you don’t have access to a leg press, substitute 1 leg squats

Superset #2

1 Leg Hip Thrusts – bodyweight, barbell or Smith Machine

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3

Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the leg press machine and move onto..

Superset #4

Single Leg Leg Curl – machine, band

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the bench and move onto Superset #5

Superset #5

1 Leg Leg Extension – machine, band

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • After 5 minutes, wipe off the bench and move onto Superset #6

Superset #6

Single Leg Stability Ball Leg Curl  – machine, band

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • There is a good chance you will need to put the non-working leg on the floor with this exercise. I did this workout last night and part way through my core was fatiguing thanks to my tired legs…end result: my lower back started to ache. I dropped the non-working leg to the floor and finished off the 5 min. No point in hurting your back
  • After 5 minutes, wipe off the bench and go flop onto a mat and stretch out those leg muscles.
You’re done for the day.
Notes 
  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect

Best Body Workout – 2012 – Week 6 – Day 3

  • HULK like HIIT sprints!!!
  • HULK terrify cardio-junkies!!!
  • HULK melt love handles!!!

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

As I mentioned above, today we are going to alternate HIIT sprints with slow-motion resistance exercises

The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.

Exercise #1 – HIIT sprints

2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.

Exercise #2 – Slo-Mo Push-Ups

5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn

Exercise #3 – HIIT sprints

3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints

Exercise #4 – Slo-Mo Bulgarian Split Squats

5 reps per leg, performed as slowly as possible while still keeping the movement smooth.

Exercise #5 – HIIT sprints

3 x 10 second sprints  with a 40 second rest between sprints

Exercise #6 – Slo-Mo DB Lateral Raises

5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light dumbbell

Exercise #7 – HIIT sprints

2 x 10 second sprints  with a 20 second rest between sprints

Exercise #8 – Slo-Mo 1 Leg Deadlifts

5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Bodyweight only.

  • Now for the fun part….I want you to repeat this workout 1 more time.
  • 2 more times if you actually enjoy this punishment

NOTE – I want you to lower the reps down to 3 if you can’t keep the reps smooth and slow.

After that, you’re done for the day.

Stretch and go home