Max Benefit – Min Time Workout #1

Question #1 : Want to be healthier, fitter, leaner, sexier, etc?

Question #2 : Are you insanely busy?

If you answered yes to both questions, have I got good news for you.

Starting today, I am going to start posting a series of mini-workouts designed to:

• improve fitness,
• improve health,
• burn fat,
• build functional strength,
• improve energy system function,
• improve muscular endurance,
• improve speed endurance
• AND save you time.

Each post will consist of a single mini-workout. All of these mini-workout posts will be catalogued together to allow you to mix & match to create your own custom plan.

Here we go with…

Max Benefit – Min Time Workout #1

Exercises

• Push-ups – modifying the angle of your body to suit your strength/fitness level (feet elevated, flat on floor, hands on bench, hands on counter, leaning against wall, etc)
• Bodyweight Squats – modifying depth of squat to suit your strength/fitness level (ass to the grass, parallel to floor, 1/2 squat, 1/4 squat, etc)

Set/Rep Scheme

• Alternate exercises (push-ups/squats/push-ups/etc…)
• 1st Set – 20 reps, 2nd Set – 19 reps, 3rd Set – 18 reps….all the way down to 10 reps (Total of 11 sets)

Speed of Execution

Perform reps as fast as possible…with good form

Rest

Minimize reps between exercises – zero rest between sets is the goal

How to keep improving with this workout

The design of this mini-workout allows you to keep improving as you choose harder versions of the exercises and/or perform them faster and/or reduce the amount of rest between exercises

The Workout

• Push-ups – 20 reps
• Bodyweight Squats – 20 reps
• Push-ups – 19 reps
• Bodyweight Squats – 19 reps
• Push-ups – 18 reps
• Bodyweight Squats – 18 reps
• Push-ups – 17 reps
• Bodyweight Squats – 17 reps
• Push-ups – 16 reps
• Bodyweight Squats – 16 reps
• Push-ups – 15 reps
• Bodyweight Squats – 15 reps
• Push-ups – 14 reps
• Bodyweight Squats – 14 reps
• Push-ups – 13 reps
• Bodyweight Squats – 13 reps
• Push-ups – 12 reps
• Bodyweight Squats – 12 reps
• Push-ups – 11 reps
• Bodyweight Squats – 11 reps
• Push-ups – 10 reps
• Bodyweight Squats – 10 reps

That’s it for today. As I add new Max Benefit – Min Time workouts, I will include a link to a index page which will list all of workouts in one place.

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Introducing the 20:20 Workout…The Simplest Get Fit, Get Lean, Get Healthy, Get Strong, Get Awesome Workout of All Time

Introducing the 20:20 Workout…The Simplest Get Fit, Get Lean, Get Healthy, Get Strong, Get Awesome Workout of All Time.

Here’s the general theory:

• 20 seconds of high intensity exercise
• 20 seconds of rest
• Repeat as many times as possible…while maintaining great form & high intensity.

Here’s why this workout is awesome:

• It’s dead simple. Even the newest of workout newbies can understand “work really hard for 20 seconds, then rest for 20 seconds”.
• It improves your energy system fitness…which improves your endurance, strength, power, etc.
• It makes most trainees stronger very quickly -(experienced trainees who already lift primarily for serious strength won’t see much in the way of strength improvement)
• It improves the muscular endurance of those people who already lift for serious strength…which will improve their strength training programs
• It’s great for weight loss
• It saves time. Most trainees will be gassed after 20 minutes…and it takes a real freak to keep the intensity up over 40 min.
• As you become more efficient at this program, your power & speed-endurance will improve significantly
• It can be performed at home, indoors, outdoors, on the playing field & in the gym.
• It’s fully expandable….from very simple beginner workouts to more complex workouts for advanced trainees or people with physical restrictions
• It’s 100% free

Workout Examples

Legs + Horizontal Push + Horizontal Pull

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core

• Stair Step Ups or Box Jumps or Burpees for 20 seconds
• Rest for 20 seconds
• Chest Press or Push-Ups for 20 seconds
• Rest for 20 seconds
• Single Leg Stiff Leg Deadlifts
• Rest for 20 seconds
• Standing Rows or Bodyweight Rows for 20 seconds
• Rest for 20 seconds
• Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation

• Bodyweight Squats or Bulgairan Squats for 20 seconds
• Rest for 20 seconds
• Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
• Rest for 20 seconds
• Standing Single Leg Straight Leg Flexions – Front, Side & Rear
• Rest for 20 seconds
• Overhead Press – Band, Bodyweight, DB, BB
• Rest for 20 seconds
• Woodchops, Stir the Pots or Palloff Press for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Horizontal Push + Horizontal Pull + Core + Carry

• Waiter Walk or some other “Carry” variation for 20 seconds
• Rest for 20 seconds
• Stair Step Ups or Box Jumps or Burpees for 20 seconds
• Rest for 20 seconds
• Chest Press or Push-Ups for 20 seconds
• Rest for 20 seconds
• Single Leg Stiff Leg Deadlifts
• Rest for 20 seconds
• Standing Rows or Bodyweight Rows for 20 seconds
• Rest for 20 seconds
• Ab Roll-Outs, Front Plank or Dead Bugs for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

Legs + Vertical Push + Vertical Pull + Rotation + Sprint

• Bodyweight Squats or Bulgairan Squats for 20 seconds
• Rest for 20 seconds
• Pulldowns, Band Overhead Pull-Aparts or Chin-ups for 20 seconds
• Rest for 20 seconds
• Standing Single Leg Straight Leg Flexions – Front, Side & Rear
• Rest for 20 seconds
• Overhead Press – Band, Bodyweight, DB, BB
• Rest for 20 seconds
• Woodchops or Palloff Press for 20 seconds
• Rest for 20 seconds
• Sprint for 20 seconds
• Rest for 20 seconds

Repeat for a set time or until your form starts to break down and/or your intensity drops by (self-measured) 20%

As I said above, the 20:20 Workout is fully expandable and is easily modified to fit your specific needs.

Step #1 : Choose the body movements that you want to work on

• Push Vertical
• Push Horizontal
• Pull Vertical
• Pull Horizontal
• Squat
• Hip Hinge
• Walk
• Run
• Sprint

Step #2 : Choose an exercise or exercises for each of the body movements you have selected

Step #3 : Organize the exercises so that you maximize your rest periods. Instead of putting 2 leg exercises back to back, stick an upper body exercise in betweenex. Squat – Horizontal Push – Hip Hinge – Horizontal Pull

Step #4 : Set a timer for a 20 sec work : 20 sec rest interval program. If you don’t have a timer, check out Gymboss. They’re easy to use, inexpensive and will prevent you dropping & cracking your smartphone screen

Step #5 : Fill a bottle of water & get ready to sweat

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

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

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…

Quick Nav

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How to Get Strong – The Science of Strength

In an earlier post, The Components of Physical Fitness, I divided physical fitness into it’s component parts and provided a brief introduction of each part.

In today’s post, I am going to focus on muscular strength…or as Google likes to say…how to get strong, how to get stronger, how to get brutally strong, how to get freaky strong, etc, etc, etc.

And if you plan on getting freaky strong, you’re going to need to understand the whys and hows behind getting strong. And those whys and hows are all based in science.

So….we’re going to look at some of that science to help you figure out how to maximize your own personal levels of “strong”.

Intro to Muscular Strength

How strong you are (and how strong you could be) depends on the performance of your body’s skeletal muscles.

Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them.

• Sit on the couch and they will atrophy.
• Try and run fast and they adapt to produce faster contractions.
• Lift heavy objects and they will increase their ability to produce maximum strength.

Muscular Strength can and has been categorized in a variety of different ways. In this article, I am choosing to divide Muscular Strength into four categories, based primarily on Newton’s Second Law.

$vec F = m vec a$ (force is equal to the product of mass and acceleration.) Mass relates to how much weight/mass a muscle or muscle group can move. Acceleration relates to how fast that weight/mass is moved.

By using and manipulating force, mass and acceleration, we can force our muscles to adapt and become more efficient at generating…

4 Types of Muscular Strength

• Maximum Muscular Strength
• Maximum Muscular Power
• Maximum Muscular Speed
• Maximum Muscular Endurance

NOTE – Each of these categories has different characteristics with regard to mass and acceleration

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The Bruce Lee Workout

In the world of bodybuilding and physique transformation, one of the most highly respected physiques of all time belonged to a guy who stood 5’7″ and weighed between 130 and 165 lbs.

That’s right…at his heaviest, Bruce Lee weighed only 165 lbs.

And yet, bodybuilders like Arnold Schwarzenegger were in awe of the body he built.

So, how did he do it?

And more importantly, how can you do it?

How can you build a body like this?

Well, if you want to learn about the weightlifting routine he used to build his strength and increase his muscle mass….pick up a copy of The Art of Expressing the Human Body.

But…you will be wasting your time.

If Bruce Lee was alive today, he would not be using the training routines found inside that book.

Bruce Lee believed that as a warrior and as a person, one should never “get set into one form. One should adapt and create your own style, and let it grow, be like water”.

Empty your mind, be formless, shapeless — like water.

When you put water in a cup, it becomes the cup;

When you put water into a bottle it becomes the bottle;

When you put it in a teapot it becomes the teapot.

Now water can flow or it can crash. Be water, my friend.

At this point, you may be asking…what the heck does being formless like water have to do with fitness, working out and getting a wicked set of abs like Bruce Lee?

Well, I’m going to tell you.

Being formless like water means using those training techniques that work for your particular goals…and to not get all wrapped up in dogma.

• There is no perfect workout
• There is no perfect diet.

What there is, is….

• your body as it currently exists,
• and a whole bunch of tools & techniques that may or may not help you achieve your goals.

Becoming attached to a certain training method (bodybuilding, yoga, pilates, crossfit, cardio, walking, aerobic classes, Tae-Bo, P 90X, etc…) is a sure path to stagnation and unattained goals.

The same goes for nutrition.

If the tool is ineffective, find a way to make it effective or replace it with another tool.

Be like water

Unique goals require unique solutions.

One size does not fit all.

Be fluid like water…and get a wicked set of abs like Bruce Lee

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

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As well, you also get access to the series of Supplement Reports that I am publishing this year.

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 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 17 – 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
3. Glutes, hips, hamstrings (all around the back of your legs)

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

…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 17 – Day 2

Same as last week…

1. A combination of HIRT & Tabata
2. Bodyweight-only exercises
3. It’s 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
3. Glutes, hips, hamstrings (all around the back of your legs)

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

…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 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
3. Glutes, hips, hamstrings (all around the back of your legs)

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

…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
3. Glutes, hips, hamstrings (all around the back of your legs)

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

…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 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

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

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
• 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 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

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

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

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

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 7 – Day 1

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

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

Best Body Workout – 2012 – Week 6 – Day 2

It’s time for some HIIT sprints!!!

During this workout, you’re GOING to:

• Increase Metabolism
• Burn Fat
• Make yourself Faster
• Make yourself more Limber
• And get rid of your Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

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 HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

• 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 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…enjoy your weekend.

Best Body Workout – 2012 – Week 6 – Day 1

Before he tried this workout, Usain Bolt was known as the “kinda-fast” guy in his neighborhood.

It’s time for some HIIT sprints bit*hes!!!!

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.

I’ve done this workout a few times and often during my last set of push-ups, my arms & legs shake like crazy as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

Best Body Workout – 2012 – Week 4 – Day 3

Last workout of the week.

Go do something fun this weekend 🙂

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.

What is physical fitness?

To a person with a medical condition, physical fitness may be a day without pain or a day where they have the energy to walk down to the corner store. To the weekend warrior, it is being able to compete with his friends and still be able to go to work on Monday.

To an Olympic calibre gymnast, physical fitness is performing an Iron Cross. The flexibility of an accomplished yoga practitioner is a display of physical fitness. As is the endurance of a triathelete. Or the power of an Olympic style weightlifter. Or the speed of a sprinter. Or the agility of a badminton player…

They are all right and they are all wrong.

For their particular needs, there is an appropriate level of adequate fitness. The weekend warrior has no need to perform an Iron Cross. Or a gymnast to run a marathon.

The decathalete / heptahalete is supposed to represent the ultimate of physical fitness. While the other athletes are specialists, these multi-sports athletes train to develop the ultimate combination of the different components that make up physical fitness.

So that is where we will go. By breaking down physical fitness into it’s components, we will arrive at a better understanding of physical fitness.

The 5 Components of Physical Fitness

1. Muscular Strength

This component of physical fitness deals specifically with the performance of the body’s skeletal muscles.

Your skeletal muscles contract and stretch in order to produce movement. Simple.

How they produce that movement is less simple. Your body’s muscles are highly adaptable. They will react to the stresses that you place upon them. Sit on the couch and they will atrophy. Try and run fast and they adapt to produce faster contractions. Lift heavy objects and they will increase their ability to produce maximum strength.

One way to organize these different types of strength is in relation to time.

Maximum muscular strength is the ability to produce the most amount of force regardless of time. That big guy at your gym that is ALWAYS bench pressing may have a high level of maximum strength. He can produce a large amount of force (to move that heavy barbell) but he does it relatively SLOOOWWWLY.

Maximum muscular endurance is the ability to produce a smaller amount of force, but do it for a long time. A marathon runner has a high level of muscular endurance. His bodyweight requires less force to move than a heavy barbell, but he is able to move that weight for 2+ hours non-stop.

Maximum muscular speed is the ability to produce muscular movement very quickly. A hummingbird’s wings are the epitome of speed.

Muscular power is a combination of maximum strength and speed. An Olympic weightlifter is a great example of power. So are high jumpers and sprinters. Another way of looking at power would be to use our weightlifter friend from the gym.

If he bench presses 300 lbs but takes 3 seconds to perform the lift, his power output is 100 lbs. per second. However, if he drops the weight to 200 lbs and performs the lift in 1 second, his power output shoots up to 200 lbs. per second.

If that wasn’t confusing enough, different types of muscular strength rely on the development of the 4 other components of physical fitness.

Next Page…Neuro-Muscular Co-ordination

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Best Body Workout – 2012 – Week 4 – Day 1

Like weeks 1 & 2, this workout uses HIRT supersets to burn a ton of calories via an increased EPOC…while simultaneously balancing out all of your imbalanced muscles and turning you into the fittest you possible.

It will also have the personal trainers at your gym asking you what the heck you’re doing.

NOTE – I chose to link the videos instead of embedding them because you’ve seen them twice already. If you need a refresher, just click back to the Week 1 post.

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 – Goblet Squats & Fat Bar Hangs

• 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 – Goblet Squat

• 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.

Exercise #2 – Thick Bar Hangs

• Hang from a thick bar until the first sensation that your grip might be slipping.
• At the gym, you can create a thick bar by wrapping a towel around a chin-up bar or using a set of Fat Gripz.
• My less powerful clients hang a stretch band from the chin-up bar and put their knee in it to remove some of their body-weight from the exercise.
• Make it hard to grip the bar – I want you falling within 30 seconds
• When I do outdoor workouts, I use a tree for this exercise.
• video

Superset #2 – Ab Wheel Roll-Outs & Front Delt 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 – Ab Wheel Roll-Outs

• Body-Weight only
• Perform 5 reps per set – controlled 0n the way out and quick/powerful on the way back in.
• This can also be done with a barbell, suspension trainer or even a rope tied to an overhead tree branch

Exercise #2 – Kneeling Front Delt Raises

• 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
• For this exercise, I want you to perform both phases of the movement in a controlled manner
• Unlike the guy in the video, I want you to perform this exercise in a kneeling position

Superset #3 – Pulldowns & Lower Back Pulldowns

• 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 – Pulldowns

• 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 up and quick/powerful on the way down.
• Vary grip & hand spacing throughout the 5 minutes
• You can substitute band pulldowns or assisted / non-assisted chins

Exercise #2 – Lower Back Extensions using the Pulldown 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
• For this exercise, I want you to perform both phases of the movement in a controlled manner
• Unlike the guy in the video, I want you to use the pulldown machine
• I want you to focus intensely on those lower back muscles – don’t just drop back – pull yourself back using your lower back
• You can substitute bands for the cable stack or reverse hypers

Superset #4 – Backward Cable Walks & Standing Straight Arm Rows

• 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 – Backward Cable Walks

• Walk backwards 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 the rope handle you’re using for the Standing Straight Arm Rows
• You can substitute bands for the cable or sled/tire drags

Exercise #2 – Horizontal Cable Shrugs (seated or standing)

• 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 release the handles towards the cable stack and quick/powerful as you pull them towards your upper belly
• I prefer doing this standing as it makes the transition to the Backward Cable Walks simpler.
• You can substitute bands of use your bodyweight like a bodyweight row.

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 3 – Day 3

Today’s workout is a repeat of Monday. It’s designed to:

• Increase Metabolism
• Burn Fat
• Make you Faster
• Make you Limber
• And get rid of your Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

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 HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

• 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 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…enjoy your weekend.

Best Body Workout – 2012 – Week 3 – Day 2

Now that you’ve experienced the unparalleled joy of High Intensity Interval Training, I thought I would thoroughly confuse your muscles by combining HIIT sprints with slow motion resistance training.

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.

I’ve done this workout a few times and often during my last set of push-ups, my arms & legs shake like crazy as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

Best Body Workout – 2012 – Week 3 – Day 1

• Increasing Metabolism
• Burning Fat
• Making you Faster
• Making you Limber
• Getting rid of Aches & Pains

We’re going to do that by combining my favorite HIIT workout of all time with some joint mobility work from my favorite joint mobility guy – Kelly Starrett

To begin with, we’re going to do our standard warm-up to get the joints ready to workout.

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 HIIT WORKOUT

HIIT workouts are all about intensity.

The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

This is my all-time favorite HIIT workout.

• 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 second

REPEAT 3 more times….for a total of 20 minutes

If you need more than 50 seconds rest after completing the first round of 5 sprints, you can extend the rest period to recharge your batteries.

Equipment: You can do your sprints on a track, up a hill (brutal), on an exercise bike, on an elliptical, on a VersaClimber (extra brutal), in a pool, or on a treadmill….keeping in mind that you will need to hop on and off a quickly moving treadmill belt.

It will also make your life easier if you use a  Gymboss interval timer.

THE JOINT MOBILITY WORKOUT

If you have access to Jump Stretch style strength bands, do this video for about 10-15 minutes

If you don’t have bands, do 2 or 3 of these videos:

That’s it for today…all new stuff on Wednesday.

Best Body Workout – 2011 – Week 49 – Day 3

We’re heading back to Tabata-land with this workout.

REMINDER – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

.

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 – 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

4 minutes done….time to catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2 – Ab Wheel Roll-Out (or barbell / stability ball 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

Keep breathing… you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #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

Breathe

Exercise #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

Alright…you’ve just completed 16 minutes of HIIT/HIRT/Tabata work.

This is the minimum amount of work for the day. Depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata

After that, you’re done for the day.

Stretch and go home

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

Next week….whole new program

Best Body Workout – 2011 – Week 49 – Day 2

Today’s workout is going to confuse the heck out of your muscles

We’re 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.

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 – 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 1-2 more times.

• Stopping when you reach 60 minutes of total workout time
• And lowering the reps down to 3 if you can’t keep the reps smooth and slow.

I did this workout yesterday and during my last set of push-ups, my arms & legs were shaking as I tried to keep the reps ultra-slow.

After that, you’re done for the day.

Stretch and go home

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

Friday, it’s back to the weights

Best Body Workout – 2011 – Week 45 – Day 3

Week #45 – Day #3 – Next week is all new stuff

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

• anaerobic endurance
• burning fat
• weight lifting supersets
• HIIT sprints
• balancing muscle groups & movements
• lifting for time instead of reps
• laying waste to an invading Persian horde

… the rep & set schemes are the same…

OVERVIEW

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

…and I expect the same 100% effort from y’all.

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

HIIT Superset #1

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

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

HIRT Superset #1

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

Exercise #1 – 2 Leg Squats

• Bodyweight, Zercher, Front, Goblet, Koji

Exercise #2 – Biceps

• Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

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

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

HIRT Superset #2

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

Exercise #1 – 1 Leg Deadlift

• Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

• Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #3

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

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

HIRT Superset #3

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

Exercise #1 – 2 Arm Chest Press

• Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

• Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #4

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

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

.

That’s it, you’re done for today.

Stretch and Go home

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

Sunday, go do something fun

Best Body Workout – 2011 – Week 45 – Day 1

Week #45 is a repeat of last week. These workouts are designed to maximize your:

• anaerobic endurance
• burning fat
• weight lifting supersets
• HIIT sprints
• balancing muscle groups & movements
• lifting for time instead of reps
• laying waste to an invading Persian horde

OVERVIEW

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

WORKOUT WARM-UP Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP 1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up THE WORKOUT HIIT Superset #1

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

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. FYI – 4 Steps to a Great HIIT Workout HIRT Superset #1

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

Exercise #1 – 2 Leg Squats

• Bodyweight, Zercher, Front, Goblet, Koji

Exercise #2 – Biceps

• Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

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

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. HIRT Superset #2

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

Exercise #1 – 2 Arm Chest Press

• Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

• Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #3

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

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. HIRT Superset #3

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

Exercise #1 – 1 Leg Deadlift

• Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

• Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #4

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

The 10 second sprint duration is an approximation. I want to keep them relatively short. Anywhere from 5-15 sec is okay. . That’s it, you’re done for today. Stretch and Go home Tomorrow, do some easy cardio & stretching (lots of stretching) Wednesday, it’s back to the weights

Your Best Body Workout – 2011 – Week 41 – Day 2

Week #41…Day #2

Another super-fun Tabata workout

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 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 an interval 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

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

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)

Wednesday, it’s back to the weights

..

Your Best Body Workout – 2011 – Week 41 – Day 1

After last week’s workouts, I think you’re ready for a week of Tabata training.

Have fun.

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 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 an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

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

• 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

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

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

• 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

• 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

..

Strength Training for Tough Guy / Tough Mudder Adventure Racers

Today’s post is for people who:

1. Want to compete in a Tough Mudder-esque adventure race
2. Already have a strong cardio/running base
3. Need to get stronger if they’re going to dominate the obstacles.

The plan involves making you strong, powerful and agile without adding a lot of muscle mass. To do that, I am going to prescribe two resistance training workouts per week. Depending upon your current level of strength, these workout will be either:

1. Two strength workouts (if you need a lot of help)
2. One strength and one HIIT/HIRT workout (you have some strength, but need to get more explosive)
3. One HIIT/HIRT and one agility/obstacle workout (you’re strong enough and want to dominate)

These two workouts are to be performed in addition to your running workouts, so you will have to make adjustments to ensure adequate recovery time.

STRENGTH WORKOUTS
.
The last thing a Tough Mudder wants from their strength workouts is that they cause the growth of big, bodybuilder muscles. What you want is increased strength/power with minimal weight gain.
.
And that’s what you’ve got with this workout.
.
Note: a 20×0 tempo for bench press = lowering the bar to your chest for a count of two, no resting the bar on your chest, “xploding” the bar off your chest as fast as possible and no resting with arms extended

.

The Are You a Tough Mudder Strength Training Workout

Day 1 – Chest, Back & Abs/Core

 Exercise Sets Reps Tempo Rest Weight Chest Press 8 3 20×0 120 sec 5 RM Ab Wheel 4 15-20 4020 60 sec 20 RM Chin-Ups 8 3 20×0 120 sec 5 RM Hanging Leg Raise 4 15-20 4020 60 sec 20 RM

Day 2 – Arms, Shoulders & Core

 Exercise Sets Reps Tempo Rest Weight Dips 8 3 20×0 120 sec 5 RM Cable Rows 8 3 20×0 120 sec 5 RM Overhead Press 8 3 20×0 120 sec 5 RM Cable Woodchops 4 15-20 4020 60 sec 20 RM
• PDF version – incl blank copy for exercise modification
HIIT/HIRT WORKOUTS
.
If you already have a solid strength base, you can replace one of your strength workouts with a HIIT/HIRT workout.
.
These are designed to take your strength and combine it with speed and anaerobic endurance to make you a more powerful athlete that can sprint and climb and jump all day long.
.
Instead of re-inventing the wheel, I want you to choose from 3 of the HIIT/HIRT workouts I have posted as part of the Best Body workout series.
AGILITY/OBSTACLE WORKOUTS
.
At this point, you’ve built up a solid strength base and are blasting through the HIIT/HIRT workouts like an enraged wildebeest. It’s time to prepare for the obstacles you’re going to face during your challenge. Unfortunately, seeing as how every race is a little different, I can’t give you specific exercises.
.
Here is a sampling of the challenges you will face:
.
Rope walking, rope climbing, cargo net climbing, electrical shocks, muddy hill climbs, tire carrys, running through fire, log carries, spear throwing, belly crawls, jumping over stuff, climbing under other stuff, crawling through tunnels, crawling through underwater tunnels, sloshing through ponds filled with freezing cold water, 10 ft wall climbs, 40 ft wall climbs, etc…
.
Not to mention running 10 miles while soaking wet and freezing cold.
.
Have fun.
.
Resources

Your Best Body Workout – 2011 – Week 38 – Day 1

After last week, your muscles are primed and pumped for a week of HIIT / HIRT workout.

• anaerobic endurance
• burning fat
• weight lifting supersets
• HIIT sprints
• balancing muscle groups & movements
• lifting for time instead of reps

OVERVIEW

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

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT Superset #1

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

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

HIRT Superset #1

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

Exercise #1 – 2 Leg Squats

• Bodyweight, Zercher, Front, Goblet, Koji

Exercise #2 – Biceps

• Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

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

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

HIRT Superset #2

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

Exercise #1 – 2 Arm Chest Press

• Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

• Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #3

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

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

HIRT Superset #3

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

Exercise #1 – 1 Leg Deadlift

• Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

• Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #4

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

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

.

That’s it, you’re done for today.

Stretch and Go home

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

Wednesday, it’s back to the weights

Your Best Body Workout – 2011 – Week 34 – Day 3

Week #34 – Day #3

We’re hitting the same bodyparts as Day #1, but I have changed up the order of the supersets and I want you to choose different exercises from Day #1

Other than that, the goals are the same…

• anaerobic endurance
• burning fat
• weight lifting supersets
• HIIT sprints
• balancing muscle groups & movements
• lifting for time instead of reps
• laying waste to an invading Persian horde

… the rep & set schemes are the same…

OVERVIEW

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

…and I expect the same 100% effort from y’all.

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

HIIT Superset #1

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

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

HIRT Superset #1

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

Exercise #1 – 2 Leg Squats

• Bodyweight, Zercher, Front, Goblet, Koji

Exercise #2 – Biceps

• Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

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

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

HIRT Superset #2

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

Exercise #1 – 1 Leg Deadlift

• Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

• Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #3

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

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

HIRT Superset #3

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

Exercise #1 – 2 Arm Chest Press

• Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

• Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #4

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

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

.

That’s it, you’re done for today.

Stretch and Go home

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

Sunday, go do something fun

Your Best Body Workout – 2011 – Week 34 – Day 2

Week #34 – Day #2

Time to sweat

OVERVIEW

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

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIRT Superset #1

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

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

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

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

HIIT Superset #1

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

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

HIRT Superset #2

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

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

Exercise #1 – WoodChops

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

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

Exercise #2 – Static Core

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

HIIT Superset #2

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

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

HIRT Superset #3

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

Exercise #1 – Front Ab Wall Flexion

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

Exercise #2 – Lower Back Extensions

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

HIIT Superset #3

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

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

HIRT Superset #4

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

Exercise #1 – Side & Rear Shoulder Raises

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

Exercise #2 – Lateral Bodyweight Squat

• Lateral Bodyweight Squat
• 10-50 reps

.

That’s it, you’re done for today.

Stretch and Go home

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

Friday, it’s back to the weights

Your Best Body Workout – 2011 – Week 34 – Day 1

Today, we re-visit a workout from Week #22

• anaerobic endurance
• burning fat
• weight lifting supersets
• HIIT sprints
• balancing muscle groups & movements
• lifting for time instead of reps

OVERVIEW

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

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

HIIT Superset #1

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

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

HIRT Superset #1

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

Exercise #1 – 2 Leg Squats

• Bodyweight, Zercher, Front, Goblet, Koji

Exercise #2 – Biceps

• Alternating DB Curls, Slide or Drag Curls, Alternating DB Hammer-Grip Curls, Preacher or Scott Curls

HIIT Superset #2

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

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

HIRT Superset #2

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

Exercise #1 – 2 Arm Chest Press

• Bodyweight, Barbell, Dumbell, Incline, Decline, Koji

Exercise #2 – 2 Arm Lat Row

• Seated, Standing, Barbell, Dumbbell, Bodyweight

HIIT Superset #3

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

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

HIRT Superset #3

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

Exercise #1 – 1 Leg Deadlift

• Bodyweight, Barbell, Dumbbell, Suitcase Dumbbell

Exercise #2 – Triceps

• Skullcrushers – Bodyweight, Barbell, Dumbbell

HIIT Superset #4

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

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

.

That’s it, you’re done for today.

Stretch and Go home

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

Wednesday, it’s back to the weights

Your Best Body Workout – 2011 – Week 32 – Day 3

Today’s workout is a completely different workout from the rest of the week.

It’s combination of HIIT sprints and body-weight exercises designed to improve muscular endurance and boost caloric burn.

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

HIIT sprint #1

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

• 20 second rest periods
• 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

• 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

Muscle Endurance #1

60 seconds of Push-Ups – as many reps as possible

HIIT sprint #2

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

• 20 second rest periods
• 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

• 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

Muscle Endurance #2

60 seconds of BW Rows – as many reps as possible

HIIT sprint #3

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

• 20 second rest periods
• 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

• 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

Muscle Endurance #3

60 seconds Handstand Push-Ups – as many reps as possible

HIIT sprint #4

6 x 10 second sprints @ 100% intensity

Exercise is up to you – bike, rowing machine, versa climber, skipping rope, BW squats, Bench Step-Ups

Rest periods are up to you

• 20 second rest periods
• 50 second rest periods

OR

The Best HIIT Workout Of ALL Time

• 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

Muscle Endurance #4

60 seconds Pull-Ups / Chin-Ups – max reps – aim for 60+

Assisted, Jump, Regular or Weighted

.

Repeat as many sets as possible in 30 Minutes

Your Best Body Workout – 2011 – Week 32 – Day 2

Week 32 – Day 2

Same as last week

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

• Two exercises
• Back to back – no rest
• 1st exercise – max effort for 5 reps – go as heavy as you can
• 2nd exercise – same muscle groups – max effort – low weight – high speed

Superset #1

This first superset is going to consist of two exercises.

• One done for strength – Hip Thrust or Deadlift or Pullthrough
• The second done for speed & power – Sprints (bike, running) or Broad Jumps

But before we get to the superset, I want 50 bodyweight squats to get your knees, hips and ankles really ready for what’s coming.

Time to Work

Exercise #1

Hip Thrust or Deadlift or Pullthrough

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

• 5 sets of 5 reps with the 7RM weight
• Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

• 5 sets of 10 seconds of bike sprints or actual running sprints or elliptical sprints, etc…

As fast as you can go

.

Superset #2

This second superset is going to consist of two exercises.

• One done for strength – Chin-ups (grip your choice) or Pulldowns
• The second done for speed & power – Explosive Band Pulldowns or Jumping Chins

But before we get to the superset, I want 30 pulldowns as a further warm-up

Time to Work

Exercise #1

Chin-ups (grip your choice) or Pulldowns

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

• 5 sets of 5 reps with the 7RM weight
• Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

Explosive Band Pulldowns or Jumping Chins

• 5 sets of 10 seconds

As fast as you can go – faster than the videos

.

Rest 5 minutes – stretch your pecs while you rest

.

Some of you may want to stop here.

This workout is designed for athletic performance. And it’s tough on your nervous system…and that takes time to recover.

However, if you really feel that this isn’t enough workout volume for you, do the following:

DB Hammer Curls

• 10 sets of 10 reps
• 30 seconds rest between sets

• 10 sets of 10 reps per leg
• No rest between sets

WoodChops or Pallof Press

• 10 sets of 10 reps
• 30 seconds rest between sets
.
Alright, that’s it for today
Cardio or HIIT sprints tomorrow and back here on Friday

Your Best Body Workout – 2011 – Week 31 – Day 1

The next few weeks are based on making your nervous system super-efficient.

The overall volume of these workouts will be reduced quite a bit. You may even feel like you’re not doing enough.

Give it a week or two, and if you don’t see  significant gains in performance, I’ll add in more volume.

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

• Two exercises
• Back to back – no rest
• 1st exercise – max effort for 5 reps – go as heavy as you can
• 2nd exercise – same muscle groups – max effort – low weight – high speed

Superset #1

This first superset is going to consist of two exercises.

• One done for strength – Leg Press, Front Squats or Back Squats
• The second done for speed & power – Sprints (bike, running)

But before we get to the superset, I want 50 bodyweight squats to get your knees, hips and ankles really ready for what’s coming.

Time to Work

Exercise #1

Leg Press or Front Squats or Back Squats

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

• 5 sets of 5 reps with the 7RM weight
• Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

Sprints or Vertical Jumps

• 5 sets of 10 seconds of bike sprints or actual running sprints or elliptical sprints, etc…

As fast as you can go

.

Superset #2

This second superset is going to consist of two exercises.

• One done for strength – Bench Press
• The second done for speed & power – Heavy Bag Punching, Push-Ups, Band Chest Press

But before we get to the superset, I want 30 push-ups as a further warm-up

Time to Work

Exercise #1

Bench Press

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

• 5 sets of 5 reps with the 7RM weight
• Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

Heavy Bag 2 Arm Punches for Speed, Push-Ups for speed, 2 Arm Band Chest Presses for speed

• 5 sets of 10 seconds

As fast as you can go

.

Rest 5 minutes – stretch your pecs while you rest

.

Some of you may want to stop here.

This workout is designed for athletic performance. And it’s tough on your nervous system…and that takes time to recover.

However, if you really feel that this isn’t enough workout volume for you, do the following:

Bodyweight Skullcrushers

• 10 sets of 10 reps
• 30 seconds rest between sets

Bulgarian Squats aka Split Squats with back foot elevated

• 10 sets of 10 reps
• 30 seconds rest between sets

Toes to the Sky or Ab Wheel Roll Outs

• 10 sets of 10 reps
• 30 seconds rest between sets
.
Alright, that’s it for today
Cardio on Tuesday and back here on Wednesday

Your Best Body Workout 2011 Week 29 Day 1

Week 2 for Tabata

Enjoy.

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 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 an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

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

• 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

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

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

• 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

• 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

..

Your Best Body Workout – 2011 – Week 28 – Day 1

Tabatas are back.

Be afraid….be very afraid.

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 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 an interval timer.

I recommend, use and have an affiliate agreement with the Gymboss Interval Timer people. They have recently introduced a new model – the Gymboss Max – that allows you to do more complicated intervals as well as keep your favorite intervals in memory.

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

• 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

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

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

• 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

• 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

..

The Best HIIT Workout Of ALL Time

HIIT workouts are all about intensity. The goal is to generate huge amounts of power & speed in a relatively short period of time…over and over again with the smallest possible rest periods.

• If the resistance is too high, you don’t get the speed.
• If the resistance is too low, you don’t get the power
• If the rest periods are too short, you don’t get the power or speed or volume and you’ll probably puke.
• If the rest periods are too long, you’ll get power & speed but you’ll never develop any anaerobic endurance.

Honestly, designing a really good HIIT workout is more art than science.

And my client Zoe is turning into one heck of a HIIT workout artist. Last week, she tells me that she modified one of my take-home workouts and created her own HIIT workout. And while a lesser trainer would have been insulted and thrown a hissy fit…I was intrigued. So, we programmed the Gymboss interval timer and Zoe showed me her HIIT workout. Enjoy.

• 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
,
I LOVE IT!!!
.
The pyramid effect of the rest periods allowed Zoe to:
1. Maximize the volume of HIIT work performed – she did this HIIT workout 3x as part of a very challenging HIRT workout
2. Keep her resistance level high
3. Keep her speed level high
4. Recover sufficently during the HIIT session
5. Recover completely very quickly post workout
It’s a great HIIT workout.
.
And as Zoe’s athletic ability improves, we can increase the intensity of this workout by throwing in an extra 10:10 ratio HIIT sprint….or perform 2 sessions back to back….or make it part of an endurance cardio workout….
.
The options are endless.

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Circuit Training vs Traditional Strength Training

Researchers have found that high-resistance circuit weight training is equally as effective as traditional strength training for improving:

1. Maximum Strength
2. Maximum Power
3. Shuttle-Run Performance (speed & agility)
4. Lean Muscle Mass

And when it comes to fat loss, circuit training is the best.

Conclusion

If you want to be leaner, stronger, faster and more agile, get doing some circuit training workouts

.

Reference

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

Your Best Body Workout – 2011 – Week 19 – Day 1

It’s Week #19…and we’re doing Tabata.

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 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 an interval 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

Bodyweight Squat

• 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

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

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

• 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

• 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

..

Your Best Body Workout – 2011 – Week 7 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 7 – Workout 3.

Same workout as last week – Same instructions as last week

With this new program, we are going to make some changes….

As I said last week, I want to see an even better improvement in performance – shorter rest periods, more reps per 5 min, etc..

Get to work.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
.

5 Minutes of the following 4 Mobility Exercises:

.

1.  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

.

2. Rolling Like A Ball

.
3.  Shin Box
.

4.  Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

• 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
• Bodyweight Squat
• Step-Ups
• Burpees
• Push – Ups
• BW Rows
• Jumping Chins
• Shuffle Lunges

PHASE 2

HIRT Superset #1

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

This will get your nervous system all charged up and help you perform better on the work set.

.

Bench Step Ups

• 10 reps per set @ 20RM weight
• Hold dumbbell in outside arm – ie left leg on bench, right arm holds DB

For the neural activation warm-up exercise, I would recommend 5 reps of BW Jumping Squats – goal is to explode up quickly & leave the ground

Alternative work exercise – Walking Lunges

.

Lateral Bench Hops

• 20 reps per set
• BW

No neural activation warm-up exercise

Alternative work exercise – None

HIRT Superset #2

DB Push Press

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 3 reps of very light weight Push Presses or Vertical Med Ball Tosses

Alternative work exercise – none

.

Narrow Grip Pulldowns

• 10 reps per set @ 20RM weight
• Alternate grips between sets – palms in / palms out

For the neural activation warm-up exercise, I would recommend 5 reps of light resistance Band Pulldowns or Jumping Chins– goal is to explode up quickly & leave the ground

Alternative work exercise – Narrow Grip / Under Grip Chins.

.

HIRT Superset #3

Deadlift – Full or Partial DL/Rack Pull (knee height)

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 2 or 3 Broad Jumps or 6 explosive Swing Snatches – goal is to explode up quickly & leave the ground

Alternative work exercise – Romanian Deadlift

.

BW Jump Squat

• 5 -10 reps per set @ bodyweight only

No neural activation warm-up exercise

Alternative work exercise – none

..

HIRT Superset #4

Cable/Band Woodchop – horizontal

• 10 reps per set @ 20RM weight
• Remember that this exercise is all about the HIP PIVOT – not twisting your lower back
• Rope Handle

For the neural activation warm-up exercise, I would recommend 6 reps of Lateral (side to side) Jumps – goal is to explode quickly from side to side

Alternative work exercise – Russian Twists

.

Face Pull

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of light cable or band Face Pulls

Alternative work exercise – Standing Cable or Band Row

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

PHASE 3

10 minutes of DIY

• If you really want to lose weight, spend 10 minutes doing some HIITsprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
• If you want to buff up those biceps, hit the curls for 10 minutes
• If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
• And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

PHASE 4

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

Alright, that’s it for the work week

Sat & Sun are up to you.

It all depends on your goals

• If your main goal is strength & power, you will perform Neural Recharge workouts –Here is a sample workout
• If you want to improve your cardio, do cardio
• If you want to improve your flexibility, do a yoga class or stretch
• If you want to have fun while exercising, take a class, play a sport, etc…
• But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.

Your Best Body Workout – 2011 – Week 7 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 7 – Workout 2.

Same workout as last week – Same instructions as last week

With this new program, we are going to make some changes….

As I said last week, I want to see an even better improvement in performance – shorter rest periods, more reps per 5 min, etc..

Get to work.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
.

5 Minutes of the following 4 Mobility Exercises:

.

1.  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

.

2.  Rolling Like A Ball

.
3.  Shin Box
.

4. Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

• 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
• Bodyweight Squat
• Step-Ups
• Burpees
• Push – Ups
• BW Rows
• Jumping Chins
• Shuffle Lunges
.

PHASE 2

HIRT Superset #1

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

This will get your nervous system all charged up and help you perform better on the work set.

.

Zercher or Front Squat

• 10 reps per set @ 20RM weight
• Goblet squats and band front squats are great substitutes

For the neural activation warm-up exercise, I would recommend 5 reps of BW Jumping Squats – goal is to explode up quickly & leave the ground

Alternative work exercise – Back Squats.

.

• 10 reps per leg per set

For the neural activation warm-up exercise, I would recommend 5 reps of BW Hip Thrusts where you try to explode up quickly so that your feet leave the ground OR a couple of broad jumps across the gym floor (and yes, people will look at you)

Alternative work exercise – none

HIRT Superset #2

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Hi-Lo Vertical Cable/Band Slam

• 10 reps per set @ 20RM weight

I need to make a video of this…and I will, but for now, let me describe with the aid of these 2 videos.

Imagine a medicine ball slam

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

For the neural activation warm-up exercise, I would recommend 5 reps of the same exercise (Slams) with light weight/resistance – the goal is speed.

Alternative work exercise – Standing Straight Arm Pushdowns.

.

1 Arm DB Press

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of 1 Arm Med Ball Vertical Throws – try and throw the med ball through the ceiling.

Alternative work exercise – Face Pulls.

.

HIRT Superset #3

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Swing Snatch

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of very light swing snatches where your goal is speed, not strength

Alternative work exercise – none

.

Bulgarian Split Squat

• 10 reps per leg per set @ 20 RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of Shuffle Lunges where you try to explode up quickly so that your feet leave the ground.

Alternative work exercise – none

..

HIRT Superset #4

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Standing Cable/Band Row

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of light resistance Band Rows (goal is speed) or some Isometric Rowing using an immovable object (like a heavy piece of fitness equipment)

Alternative work exercise – Seated Rows or (shudder) Machine Rows.

.

Push-Ups

• 5-20 reps per set

For the neural activation warm-up exercise, I would recommend 5 reps of Explosive Push-Ups with the goal being to lose contact with the floor/bench/wall

Alternative work exercise – none

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

PHASE 3

10 minutes of DIY

• If you really want to lose weight, spend 10 minutes doing some HIITsprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
• If you want to buff up those biceps, hit the curls for 10 minutes
• If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
• And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

PHASE 4

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

So, that takes care of Monday’s workout.

Wednesday & Friday will be similar in theory but with different exercises hitting different muscles and working different movement patterns.

Tues, Thurs, Sat & Sun are up to you.

It all depends on your goals

• If your main goal is strength & power, you will perform Neural Recharge workouts –Here is a sample workout
• If you want to improve your cardio, do cardio
• If you want to improve your flexibility, do a yoga class or stretch
• If you want to have fun while exercising, take a class, play a sport, etc…
• But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.

Your Best Body Workout – 2011 – Week 6 – Day 2

Welcome to Weeks 6 – Workout 2.

As I mentioned on Monday, with this new program, we are going to:

As I said last week, I want to see an even better improvement in performance – shorter rest periods, more reps per 5 min, etc..

Get to work.

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
.

5 Minutes of the following 4 Mobility Exercises:

.

1.  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

.

2.  Rolling Like A Ball

.
3.  Shin Box
.

4. Lateral Lunges

.

5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

• 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
• Bodyweight Squat
• Step-Ups
• Burpees
• Push – Ups
• BW Rows
• Jumping Chins
• Shuffle Lunges
.

PHASE 2

HIRT Superset #1

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

This will get your nervous system all charged up and help you perform better on the work set.

.

Zercher or Front Squat

• 10 reps per set @ 20RM weight
• Goblet squats and band front squats are great substitutes

For the neural activation warm-up exercise, I would recommend 5 reps of BW Jumping Squats – goal is to explode up quickly & leave the ground

Alternative work exercise – Back Squats.

.

• 10 reps per leg per set

For the neural activation warm-up exercise, I would recommend 5 reps of BW Hip Thrusts where you try to explode up quickly so that your feet leave the ground OR a couple of broad jumps across the gym floor (and yes, people will look at you)

Alternative work exercise – none

HIRT Superset #2

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Hi-Lo Vertical Cable/Band Slam

• 10 reps per set @ 20RM weight

I need to make a video of this…and I will, but for now, let me describe with the aid of these 2 videos.

Imagine a medicine ball slam

But, instead of using a medicine ball, we used a cable stack (rope handle) or a strength band

The guy in this video is way too spastic for my liking. What I want is a very distinct up and down movement. Nice and powerful like the med ball slam but with the added resistance of the cable stack or the strength bands.

For the neural activation warm-up exercise, I would recommend 5 reps of the same exercise (Slams) with light weight/resistance – the goal is speed.

Alternative work exercise – Standing Straight Arm Pushdowns.

.

1 Arm DB Press

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of 1 Arm Med Ball Vertical Throws – try and throw the med ball through the ceiling.

Alternative work exercise – Face Pulls.

.

HIRT Superset #3

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Swing Snatch

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of very light swing snatches where your goal is speed, not strength

Alternative work exercise – none

.

Bulgarian Split Squat

• 10 reps per leg per set @ 20 RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of Shuffle Lunges where you try to explode up quickly so that your feet leave the ground.

Alternative work exercise – none

..

HIRT Superset #4

• 2 exercises per superset
• 10 minutes per superset
• NO REST between sets
• Choose a weight that would allow you to perform 20 reps (20RM)
• Perform 10 reps per set (unless stated otherwise)
• Perform the “work” part of each exercise as quickly and powerfully as possible
• Prior to each “work” set, I want you to either:
1. Do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats), OR
2. Do a very strong isometric (non moving) version of the work set exercise for 2-3 seconds before performing the work set.(ex. pushing against a wall before a bench press)

Standing Cable/Band Row

• 10 reps per set @ 20RM weight

For the neural activation warm-up exercise, I would recommend 5 reps of light resistance Band Rows (goal is speed) or some Isometric Rowing using an immovable object (like a heavy piece of fitness equipment)

Alternative work exercise – Seated Rows or (shudder) Machine Rows.

.

Push-Ups

• 5-20 reps per set

For the neural activation warm-up exercise, I would recommend 5 reps of Explosive Push-Ups with the goal being to lose contact with the floor/bench/wall

Alternative work exercise – none

.

HIRT Superset #5 – optional

Repeat one of the first 4 Supersets – your choice

HIRT Superset #6 – optional

Repeat one of the first 4 Supersets – your choice

PHASE 3

10 minutes of DIY

• If you really want to lose weight, spend 10 minutes doing some HIITsprints on an exercise bike. I would recommend 10 sprints with a 10 sec ON : 50 sec OFF ratio
• If you want to buff up those biceps, hit the curls for 10 minutes
• If your hip flexors are really tight, put in 10 minutes stretching them along with your quads and lower lumbars.
• And if your goal is power & strength, spend 10 minutes doing static holds or partial lifts

PHASE 4

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

.

So, that takes care of Monday’s workout.

Wednesday & Friday will be similar in theory but with different exercises hitting different muscles and working different movement patterns.

Tues, Thurs, Sat & Sun are up to you.

It all depends on your goals

• If your main goal is strength & power, you will perform Neural Recharge workouts –Here is a sample workout
• If you want to improve your cardio, do cardio
• If you want to improve your flexibility, do a yoga class or stretch
• If you want to have fun while exercising, take a class, play a sport, etc…
• But, NO SERIOUS LIFTING on your off days. You’ll screw up your recovery.

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

.