Last night was the body weight workout and I ended up doing the Airdyne instead of sprints due to the weather. I actually ended up doing more than I would have if sprinting because I did 10 second intervals when a 50y dash would only take me 5-6 seconds.
Warm up - I let the Airdyne be my warm up as it hits every muscle in the body, and I was going to start with Airdyne sprints anyway. So I did 3 songs on the Airdyne at nice pace to get warmed up then hit start on my HIIT timer and went to work...
1) Airdyne Interval Sprints 10 rounds 10 seconds sprint / 45 seconds rest - By the end of this I kept pushing it but my pace was probably dropped off by 40%. I was huffing and puffing like crazy at the end of this and was already starting to drip sweat. Nice to start off a resistance training workout with HIIT!!! WTF!!!!
Full Body Calisthenics Complex x5 rounds, 45 seconds rest between rounds
2a) Mixed Grip Pull Ups x6
2b) Dips x 12
2c) Body Weight Squats x18 - this complex was challenging and again was pretty much HIIT... I was literally dripping sweat on the floor and had to do rest pauses on the last 2 sets of pull ups due to the fatigue. Two days of pull ups in a row with very short rest periods is putting it to my back, I can feel it today. Dips I started doing slow negatives, a small pause and then explode out of the bottom, but by the end I was just pushing to finish them. The squats weren't challenging in a weight aspect but a metabolic aspect... My legs were gassed already from the Airdyne sprints so they were just full of blood and fatigued to the max... The veins in my quads were showing all the way down the front of my thigh.
3a) Band Pull Aparts 4x25 - every other set done supinated.
3b) Hanging Leg Raises - 10, 10, 5 went to bent knee to complete the set x5, 10 Abs were toasty after this, no swinging involved on these, really tried to exercise a lot of control on the leg raises.
Airdyne 90 second sprints - 2 rounds, 3 minutes rest in between - Holy hell these were just abusive!!! I thought I was dying by 60 seconds of sprinting, and was sure I had gone to hell by the end of the 1st round! I spent the next 3 minutes trying to justify why I shouldn't do the second one. Then the alarm went off and it was go time! I was literally giving it everything I had, eyes closed and pushing with my all to finish it. I felt like I was barely moving by the end of it, but I was still moving at a decent pace. Talk about having to muster up mental toughness!
What kind of sadistic phuck opens with HIIT then closes with HIIT while keeping most of the rest of the workout basically HIIT!!!! Oh yeah the kind of guy I like programming my workouts! Make me uncomfortable and you make me stronger!!!!