WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Bulgarian Squat (DB)

• Choose a weight that would allow you to perform 30-40 quality reps (doesn't have to be exact, weight selection will improve with experience)
• Perform a maximum of 20 reps per set (at first, this will seem very easy..don't worry, after 10 minutes you legs will be dying)

Exercise # 2

• Hanging Straight Leg Raise

• Bodyweight only (BW)
• Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
• If you can't hang, use the elbow pads to support your weight

5 Minutes rest between supersets #1 and #2 - Use that time to set up for superset #2

Superset #2

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Siff Squats
  

• Bodyweight + dumbbells held "suitcase" style (at your sides)
• Perform a maximum of 100 reps per set
• Perform quickly

Exercise # 2

• Chin-Ups / Pull-Ups
  

• Bodyweight (BW) only
• Perform a maximum of 10 reps per set
• Switch grips as needed

5 Minutes rest between supersets #2 and #3

Superset #3

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Plank

• 60 seconds

Exercise # 2

• Shuffle Lunge

• Bodyweight
• 40 reps per set
• Focus on speed...shuffle those feet

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

WARM-UP

• Barbell Hanging Snatch x 8 reps
• Overhead Squat x 8 reps
• Back Squat x 8 reps
• Barbell Good Morning x 8 reps
• Bent-Over Row x 8 reps
• Deadlift x 8 reps
• Hip Flexor Stretch

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Never put down the bar - just move from one exercise to the next

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• 1 Arm DB Floor Press
  

• Choose a weight that would allow you to perform 20 quality reps (doesn't have to be exact, weight selection will improve with experience)
• Perform a maximum of 10 reps per set (at first, this will seem very easy..don't worry, after 10 minutes you legs will be dying)

Exercise # 2

• BB Hip Thrust

• Choose a weight that would allow you to perform 40 quality reps (doesn't have to be exact, weight selection will improve with experience)
• Perform a maximum of 20 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
• Alternate between shoulder exercises -  ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral...

5 Minutes rest between supersets #1 and #2 - Use that time to set up for superset #2

Superset #2

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Standing Cable Row (1 Arm)
  

• Choose a weight that would allow you to perform 10 quality reps per arm
• Perform a maximum of 5 reps per set per arm

Exercise # 2

• Tricep Pushdowns
  

• Choose a weight that would allow you to perform 10 quality reps
• Perform a maximum of 5 reps per set

5 Minutes rest between supersets #2 and #3

Superset #3

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Standard Ab Crunches
  

• 20-50 reps per set

Exercise # 2

• Hip Thrust (BW - Body Weight)
• Feet up on a bench

• Bodyweight
• 30 reps per set
• same as the first exercise but with no additional weight & feet on a bench

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Overhead Squat or Zercher Squat

• Choose a weight that would allow you to perform 10 quality reps (doesn't have to be exact, weight selection will improve with experience)
• Perform a maximum of 5 reps per set (at first, this will seem very easy..don't worry, after 10 minutes you legs will be dying)

Exercise # 2

• Standard Push-Ups

• Bodyweight
• Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
• Alternate between Push-Ups and Squats

5 Minutes rest between supersets #1 and #2 - Use that time to set up for superset #2

Superset #2

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Swing Snatch

• Choose a weight that would allow you to perform 40 quality reps
• Perform a maximum of 20 reps per set

Exercise # 2

• Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)

• Choose a weight that would allow you to perform 10 quality reps
• Perform a maximum of 5 reps per set
• Be explosive with these

5 Minutes rest between supersets #2 and #3

Superset #3

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Cable Bicep Curls / Cable Tricep Pushdowns (Combo Set)
  

• Choose a weight that would allow you to perform 20 quality reps
• Perform a maximum of 10 reps per set
• Do 10 reps of Bicep Curls, then do the Pushdowns and then move onto the Shuffle Lunges

Exercise # 2

• Shuffle Lunge

• Bodyweight
• 30 reps per set
• Focus on speed...shuffle those feet

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

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

BTW - leg press is the safer choice here

Once finished, you should be aalmost dead lying on the floor. If you ain't, you didn't go heavy enough

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

Leg Curls

• Choose a weight that you could perform 15 reps with
• Then do 25 reps by...

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

That's it, you're done for today.

Go home

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

Repeat workout 8 on Monday

WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Exercise #1

Bench Press

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

BTW - leg press is the safer choice here

Once finished, you should be aalmost dead lying on the floor. If you ain't, you didn't go heavy enough

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

Glute Ham Raise

• Choose a weight that you could perform 15 reps with
• Then do 25 reps by...

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

That's it, you're done for today.

Go home

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

Friday - weights

WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Exercise #1

Your choice..either Barbell Squats or Leg Press

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

BTW - leg press is the safer choice here

Once finished, you should be aalmost dead lying on the floor. If you ain't, you didn't go heavy enough

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

Dumbbell Pullovers

• 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

If your shoulder doesn't like these, go with a cable row machine

That's it, you're done for today.

Go home

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

Wednesday, it's back to the weights

Today, it's the final HIIT workouts

Cardio equipment of your choice (I still recommend an exercise bike)

• 10 min steady state cardio at 60% of max intensity
• 10 min of alternating duration sprints

• Sprint #1: 10 sec sprint / 50 sec rest
• Sprint #2: 15 sec sprint / 45 sec rest
• Sprint #3: 20 sec sprint / 40 sec rest

• Repeat for 10 sprints

• 5 min steady state cardio at 60% of max intensity
• 10 min of alternating duration sprints - same as above
• 5 min steady state cardio at 60% of max intensity

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

Today, it's the 2nd of 3 HIIT workouts

Cardio equipment of your choice (I still recommend an exercise bike)

• 10 min steady state cardio at 60% of max intensity
• 10 min of 10 second sprints with 50 second rest periods
• 5 min steady state cardio at 60% of max intensity
• 10 min of 10 second sprints with 50 second rest periods
• 5 min steady state cardio at 60% of max intensity

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration. 

WARM-UP

• Barbell Hanging Snatch x 8 reps
• Overhead Squat x 8 reps
• Back Squat x 8 reps
• Barbell Good Morning x 8 reps
• Bent-Over Row x 8 reps
• Deadlift x 8 reps
• Hip Flexor Stretch

Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)

Never put down the bar - just move from one exercise to the next

Note - You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Push-Up
  

• BW
• Perform a maximum of 10 reps per set

Exercise # 2

• BW Row - using Smith Machine

• BW
• Perform a maximum of 10 reps per set

5 Minutes rest between supersets #1 and #2 - Use that time to set up for superset #2

Superset #2

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Glute-Ham Raise
  

• Bodyweight (BW) only
• Perform a maximum of 10 reps

Exercise # 2

• Alternating DB Hammer Curls
  

• Choose a weight that would allow you to perform 20 quality reps per arm
• Perform a maximum of 10 reps per arm

5 Minutes rest between supersets #2 and #3

Superset #3

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Cable Woodchop
  

• Perform a maximum of 10 reps per side
• Adjust angles as needed - start at waist height, move to higher pins as you fatigue

Exercise # 2

• Face Pull
  

• Select a weight that you could perform 20 reps
• Max 10 reps per set
• Play around with different handles & grips to find your favorite

Have fun

Health Habits

All information contained within this site, http://anotherhealthhabitstransformationworkout.posterous.com/, is for informational purposes only.  It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website or its newsletter.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website or its newsletter.

The information provided within this website are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.  Health information changes rapidly.  Therefore, some information within this website or its newsletter may be out of date or even possibly inaccurate and erroneous.  We do not assume any liability for the information contained within this website or its newsletter, be it direct, indirect, consequential, special, exemplary, or other damages.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this website or its newsletter are copyright and trademarks of their respective owners.  None of these owners have sponsored, authorized, endorsed, or approved this website or its newsletter.

Always read all information provided by the manufacturers' product labels before using their products.  This website nor the authors of its newsletter are responsible for claims made by product manufacturers. 

The statements made within this website and its newsletter have not been evaluated by the Food and Drug Administration.