Kirk Miller’s Hero Sessions – Day 33

Kirk Miller's Hero Sessions

Day 33

 

Today’s tip:

Keep your ass parallel to the floor when you plank. Every second, is one step closer to a shredded six pack.

 

Today’s Hero Session:

ABS & CORE

 

A1) Hanging Knee Raises (add weight if easy) 3-4 sets x 6 to 12 reps

Rest 45-60 seconds

Tempo 4:1:1

 

B1) Russian Medicine Ball Twists 3-4 sets x 8 to 12 reps

Rest 45-60 seconds

Tempo controlled

 

SUPERSET

 

C1) Weighted Reverse Cable Crunch (Tempo 4:1:1) 3-4 sets x 6 to 12 reps into

 

C2) Front Plank 3-4 sets x 60 seconds

Rest 45-60 seconds between supersets

 

D1) Weighted Oblique Twists 3 sets x 60 seconds

Rest 45-60 seconds

Tempo Continuous

 

E1) Weighted Floor Crunch 3-4 sets x 6-12 reps

Rest 45-60 seconds

Tempo 2-4:1:1

 

Workout Notes:

 

  • TEMPO is the number of seconds it takes to lift the weight:

1st Number = Eccentric, 2nd Number = Concentric, 3rd Number = Isometric

  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods

 

CARDIO

You have the option of either doing 20 minutes HIIT (High Intensity Interval Training) cardio or 40 minutes LISS (Low Intensity Steady State). Pick which ever piece of equipment you know you will work hardest on. I prefer to use the stair climber and treadmill, but I think variety is key to work different muscles and avoid boredom. When doing HIIT you can do as many minutes as you like on each machine as long you do 20 minutes total. The same applies to LISS, as long as you complete 40 minutes I don’t care how long you spend on each machine.

 

LISS (Low Intensity Steady State) CARDIO options:

40 Minutes Total

• Treadmill – Power Walk with an incline of 2.5 gradient and at a speed of 6.5kmph to 7.5kmph or perform a power walk outside.
• Stair climber – Pick a steady paced level and do not hold onto the side handles.
• Cross Trainer – Pick a steady paced level, very low impact which is great if you have knee or back problems.
• Rowing Machine – Pick a mid-range level and row at a continuous pace.

 

HIIT (High Intensity Interval Training) CARDIO options:

20 Minutes Total

Cross Trainer:
• Continuous
• 40 seconds steady paced
• 20 seconds sprint at a level at least 4 higher than steady pace within each minute of total time till you complete.

Bike:
• Continuous
• 30 seconds steady paced
• 30 seconds sprint at a level at least 4 higher than steady pace within each minute of total time till you complete.

Treadmill:
• 30 seconds sprint as fast as you can
• 30 seconds rest (jump off onto the side of the treadmill, be careful!)
• Or perform sprints outside

Stair climber:
• Continuous
• 40 seconds steady paced
• 20 seconds sprint at a level at least 4 higher than steady pace within each minute of total time till complete.

Rowing Machine:
• Continuous
• 30 seconds as fast as you can
• 30 seconds rest

NOTE:
– Choose preferred cardio equipment when doing intervals until you complete 20 minutes total!

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