HIIT 050416

HIIT

Wednesday, 04May16

 

2 Round Warm-up each at 30 seconds

2 minute Jump Rope/ Air Dyne

  • Dynamic Squats to Alternating Split Jumps
  • Knee Skip Clap
  • High Knee Kicks (switch@rounds)
  • Push-ups
  • Speed T-Stabs (switch@rounds)
  • Groiners

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Toe Touches
  • Sit-outs / Side Plank w/ Leg Swing (switch@rounds)
  • Skaters w/Toe Touches / Dynamic Groiners
  • Air Squats / Evil Jumps

Ab work…

  • 5 minutes of Partner Speed Sit-up – I go 20 reps/ U go 20 reps… as many as possible.

HIIT 050316

Tuesday, 03May16

 

Warm-up: 3rds

  • 1-Minute Jump Rope
  • 16 Kettlebell Walking Lunge Steps
  • 16 Halo’s (8 on each Side)
  • 16 Figure 8 to Hold

 

Endurance: 6-Minute EMOM

24 Flutter Kicks + 12/6 Push-ups

 

Tabata Tuesday

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.

Circuit A: 30/20 x 4 rounds non-stop.

  • Reclines
  • Kettlebell Swings
  • MB Jacks
  • MB Toss w/Russian Twist

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • Dumbell Push Press
  • Kettlebell High Pull/Squat
  • Burpees
  • Slam ball

LIFT 042916

LIFT

Friday, 29Apr16

 

Med Ball Warm-up

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Sumo Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Man Makers 6-6-6-6-6… reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the Fat Burning portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Squat Thrusts
  • AirDyne Sprints
  • Plank Climbers
  • Dynamax Reverse Wall Toss (heavy)

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HIIT 042216

Friday, 22April16

 

Warm-up:

3 rounds of:

  • 1 minute Jump Rope
  • 30 sec Overhead Dynamic Squats
  • 1 minute (20/20/20) Slow Groiner – Quick Switch Groiner – Groiner w/ T-Stab
  • 30 Second Donkey Kicks
  • 1 minute (20/20/20) Split Jumps – Fast Feet – Skipping

 

Endurance:

Have a BALL with Anthony

Your best 5 Rounds

  • 50 Wall Ball (less 10 each rd)
  • 10 Slam Ball  (plus 10 each rd)

Workout: Complete

Donald’s Delite

BB Push Press 10 – 8 – 6 – 4 – 2…. Start at lightest weight at 10 & 8 & add weight at 6 & 2 reps

BB Hang Squat Cleans 2 – 4 – 6 – 8 – 10… Start at your heaviest and descend weights as you go up

Rest for 30 seconds between sets…. complete push presses before moving to hangs squat cleans.

 

Core: 3rds

  • 30 seconds Hollow Out Swimmers
  • 30 seconds Superman Swimners

 

HIIT 042116

HIIT

Thursday, 21Apr16

 

Nipple Smack Down

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Judo Push-ups
  • 30 second Groiners w/ T-Stab

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB Renegade Rows
  • Mtn. Climbers
  • Push Through Push-ups

Ab Work – 2 rounds – Dynamax… 30 / 10

  • Sit-up w/ Overhead Toss
  • Reverse Crunch w/ Kip
  • Alternating V-ups
  • Russian Twists
  • Decline Plank on Dynamax (feet on ball)

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HIIT 042016

Wednesday, 20April16

 

Warm-up: 4rds

1-Minute Jump Rope

20 Jumping Jacks

16 Walking Lunges

12 V-ups (r+l=1)

 

Workout:

5 rounds of 30/15 rest 1 minute between rounds

  • Kettlebell  Swings
  • Battle Ropes
  • Box Jumps
  • Airdyne Bike Sprints
  • Half Burpee to Sit-out (r&l)

HIIT 041816

Monday, 18April16

 

Warm-up: 3rds

1 Minute Jump Rope

followed by 30 seconds of

  • Dynamic Squats
  • Skaters
  • Alt Rear Lunge
  • Groiners
  • Hip Extension R
  • Hip Extension L

 

 

Workout:

Perform each movement for 30 seconds…

Move from one to the next without stopping….

Rest for 1:00 and repeat 5 more times!

  • Kettlebell Swings
  • Mountain Climbers
  • Kettlebell High Pull
  • Push Through Push-ups
  • DB Thrusters
  • Ankle Jacks

This ends up being 6 rounds of 3 minutes of work and 1:00 rest

 

Core: 20/10 12 cycles

  • Rocking Hollow Body
  • Side Plank R
  • Side Plank L

HIIT 040916

Saturday, 09April16

 

Warm-up

  • 30 DU’s / 1 Minute Jump Rope
  • Dynamic Squats to Alternating Split Jumps
  • Knee Skip Clap
  • Fast Feet w/ Squat Thrust
  • Push-ups
  • Shoulder Taps
  • Groiners

3rds 15 Burpees

15 Deadlifts (Bodyweight)

10 Burpees

10 KB Front Squats (16k/12k)

5 Burpees

5 BB Ground to Overhead (75/60)

HIIT 040816

Friday, 07April16

Warm-up:

  • 1 minute Heavy Bag Work
  • 30 sec KB Halo (alt r&l)
  • 30 sec KB Dynamic Squat
  • 30 sec KB Pull Through Push-up
  • 30 sec KB Diamond Sit-up
  • 5 Laps around the gym w/ Sandbag

 

Workout:

4 rounds at 30/15 w/ no rest

  • Jumping Pull-ups
  • Sled Push
  • KB Shoulder Pass
  • Wall Ball
  • Broad Jump -Hop Back- Skater
  • DBl KB Cleans

HIIT 040716

HIIT

Thursday, 07Apr16

 

3 rounds of:

  • 1:30 Jump Rope
  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Push-up to Alt Toe Taps
  • 30 second Squat Thrusts
  • 30 second Alt Donkey Kicks

Smack Down

15/15 seconds for 20 minutes ~ No rest

  • Push Through Push-Ups
  • BB Hang Cleans
  • Box Jumps
  • DB Push Presses

Get maximum reps at each exercise, move with a purpose!

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