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[WOTM, 6/2013] Chisel Out & Fortify Your Physique With The Integrated Abs Workout Split

 

Workout B – Lower Body, HIIT 15


*Complete all exercises in the order listed below, with a weight that’s challenging for the listed number of sets and reps. Rest for a maximum of 1 minute in-between sets.

Click exercise names for video demos and info.

 

1. Barbell Squats — 3 sets, 12 reps.

2. Front Squats — 3 sets, 12 reps. Rest the barbell across your shoulders and cross your arms to secure it in place. When squatting, keep the bar at neck height.

3. Dumbbell Deadlifts — 4 sets, 10 reps. Touch both dumbbells to the floor in between reps.

4. Goblet Squats — 2 sets, 12 reps. Hold the top half of a dumbbell with both hands. As you squat down, keep the dumbbell at neck height or higher.

5. Dumbbell Lunges — 3 sets, 10 reps/arm. Lower your front thigh until it’s parallel with the ground; your knee should form a 90° angle. Keep your back straight throughout and don’t lean forward.

6. Burpees — 2 sets, 15 reps.

7. Two-Hand Kettlebell Swings — 2 sets, 12 reps. Touch the kettlebell to the ground in between each rep; raise it up to eye height at the top.

8. One-Leg Swiss Ball Hamstring Curls — 2 sets, 10 reps/leg. Lie on your back with your heels on top of a Swiss ball, raise your pelvis, and form a flat bridge with your body; that’s starting position. Raise your left leg straight up in the air and curl the ball in towards your butt with your right leg. Roll it back out to start and repeat for 10 total reps. Switch legs and repeat for the opposite side.

9. HIIT Cardio — 15 minutes.

For this version of HIIT cardio (high intensity interval training), use a 2:1 rest-to-work ratio on a treadmill.

1. Warm-up: walk 2 minutes on a treadmill (~3 MPH)
2. Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis, but typically it’ll range from 9-13 MPH. Choose a level that’s intense and makes you run HARD, but at the same time make sure it’s safe. Gradually work your way up over time.
3. 90 second walking rest interval (~3MPH)
4. Interval 2: 45 second all-out sprint
5. 90 second walking rest interval (~3MPH)
6. Repeat 3 more intervals (5 total)
7. Cool-down: walk 2 minutes (~2.5 MPH)
 




 

Pages: Workout A | Workout B | Printable Recap

 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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