HIIT 120216

HIIT

Friday, 02Dec16

 

Warm-up 2 rounds – 30 seconds of:

  • Med Ball Cycle (5 reps a side)
  • Med Ball Squat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Mtn Climbers
  • Push-ups to Alternating Shoulder Taps
  • Alternating Dynamic lateral Lunge Toe Reaches
  • 2 minute Jump Rope

5 minute Ab Challenge – 10 reps
-Toss to Sit-up with Overhead Toss to Partner Dynamax Burpee
– Alternating Seated Rotational Toss
– Table Top Crunch to Overhead Toss

This is a Tabata workout 20 second work / 10 second rest for 12 cycles each couplet

  • DB Push-up to Squatted Overhead Presses (lite)
  • DB Swings (mod)

1 minute rest

  • DB Push Presses (hea)
  • DB Side Plank Lateral Raises (lite)(switch@rounds)

1 minute rest

  • DB Alternating Lateral Lunge to Row (mod)
  • DB Crush Floor Presses (db’s pressed together) (hea)

1 minute rest

  • DB Dynamic Groiner to T-Stab (lite)
  • DB Rotational Rear Lunges (single DB) (hea)

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HIIT 113016

HIIT

Wednesday, 30Nov16

 

Warm-up: 2 rounds / 30 seconds

  • Med Ball Cycle (5 reps each chop)
  • Squat and Push
  • Lunge with Overhead Swing
  • Push-up with Ball under Chest
  • Up/Downward Dog
  • Groiner w/ T-Stab
  • 2 minute Jump Rope

Burpee/Ab Partner Routine for 5 minutes

While 1 person does 10 Burpees the other does the ab exercise then switch

  • 7 Burpees/V-ups
  • 7 Burpees/Russian Twists
  • 7 Burpees/Rev Crunch w/Kip

Ladder Time

For time or 22 minutes (whichever comes first). Sit-outs r/l=1

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Sit-out
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Sit-outs
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Sit-outs
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Sit-outs
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Sit-outs
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Sit-outs
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Sit-outs
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Sit-outs
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Sit-outs
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Sit-outs

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LIFT 112516

LIFT

Friday, 25Nov16

 

Warm-up 2 rounds – 30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog
  • 1:30 Jump Rope

4 mins for 10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

 

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  Cleans 5-5-5-5-5…..
  • BB Muscle Snatch 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Alternating Snatch
  • KB Cleans (r/l switch@rounds)
  • Squats Thrust
  • Figure 8 to Hold

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LIFT 112316

LIFT

Wednesday, 23Nov16

 

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab
  • 1:30 minute Jump Rope

4 minute Ab Routine –

10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

Getting Sweaty and Strong before you Get Stuffed after Eating Wrong

 muscular-turkey

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 Deadlifts 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Bulgarian Squats (switch@rounds)
  • DB Bench Pullovers
  • Knee-Knee-Stand w Racked KB (KB on right side lead with right knee/switch@rounds)
  • Burpees

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LIFT 112116

LIFT

Monday, 21Nov16

 

Warm-up: 30 seconds each of:

  • Drop Squats
  • Rear Lunge to Knee Jump
  • In & Out Squats
  • Butt Kickers
  • Skaters
  • Push-Throughs Push-ups
  • Plank Pikes
  • 1:30 Jump Rope

4 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

Trio on Squats – Partner on RDL / 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. On this Squat routine there will be 3 to a group. 2 to assist on the safe bar placement.

  • BB Back Squats 5-5-5-5-5…
  • BB RDL’s 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Racked Lunges
  • Box Squat Jumps
  • Barbell Good Mornings (no weight)
  • Air-Dyne Sprints

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HIIT 111316

Sunday Fun Day 111316

 

Warm-up – 2 rounds of
30 seconds each of…

  • Dynamic Squats
  • Banded Pull Aparts
  • Forward/Rear Lunges (switch@rounds)
  • Seal Jacks
  • Push-up to Toe Taps
  • Lizard Stretch
  • Shoulder Taps
  • 1:30 minute Jump Rope

 

Pre-Game: 7-Minute Burpee EMOM

1 Burpee Every 12 Seconds

1 Burpee Every 10 Seconds

1 Burpee Every 8 Seconds

1 Burpee Every 6 Seconds

1 Burpee Every 5 Seconds

1 Burpee Every 4 Seconds

 

Workout: 50 – 35 – 20

  • Dumbbell Swings
  • Dumbbell Snatches (Alt arms)
  • Dumbbell Front Squats

 

 

HIIT 111216

Saturday, 12Nov16
Warm-up: 2rds

1 minute Skipping W/Clapp
30 seconds Mtn Climber
1 minute (20seceach) Jumping-Seal-Fling Jacks
30 seconds Frog Push-ups
1 minute (20seceach) Forward-lateral-Rear Lunges
30 second Groiners
1:30 Jump Rope

 

Pre-game: 8 min EMOM
Min #1 – High Knees & Drop (Drop every 10HK’s)
Min #2 – 30 Air Squats
Min#3 – 20/10 Push-ups
Min# 4 – 1 min plank
Repeat

 

Workout: 2 8 Minute AMRAPS / 3-Minute Rest Between

AMRAP 1:

3 Squat Clean & Press  (95/60)

8 Pull-ups / 12 SA Rows (6r/6/l)

100 m Sprint

AMRAP 2:

1 Squat Clean & Press (115/80)

4 Push-ups / Clapping

200m Run

LIFT 111016

LIFT

Thursday, 10Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Staggered Squats (switch@rounds)
  • Banded Pull Aparts
  • Lateral Lunges
  • Flings
  • Burpees
  • Pigeon Stretch
  • Walkouts
  • 1:30 minute Jump Rope

3 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

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 Bent Over Rows 5-5-5-5-5…
  • DB Banded Rig Rows 5-5-5-5-5… (attach band on rig and seated row downward, single arm)

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Battle Ropes
  • DB Bent Over Laterals
  • Chin-ups
  • Slam Ball

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LIFT 110816

LIFT

Tuesday, 08Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Anterior Reaches
  • Downward/Upward Dog
  • Pigeon Stretch
  • Single Leg Hip Bridge
  • 1:30 minute Jump Rope

3 minute Dynamax Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

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 Back Squats 5-5-5-5-5…
  • BB Forward Lunges 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Goblet Squat w/2 banded lateral steps/ Goblet Squat <—–>
  • KB Rear Lunge with Contra-lateral O/H Press
  • TRX Face Pulls
  • Air-Dyne Sprints

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HIIT 110516

Saturday, 05Nov16

Warm-up: 3 rounds

200 m run
High Knees Hugs <——>
Butt Kickers <—–>
Walking Groiners w/ T-stab <—–>
Low & Slow Bear Crawls <—->
10 Dynamax V-Ups (r+l=1)

 

Pre-game:  8-Minute AMRAP

  • 12 Push-ups
  • 6 Squat Cleans
  • 3 Dead Hang Pull-ups

 

Workout: Classic Tabata Conditioning Circuit

3 Round 40/20 with 1 min rest between rds

  • Box Jumps
  • Battling Ropes Slams
  • Kettlebell Swings
  • Jumping Pull-ups
  • Slam Ball
  • Half burpees
  • Kettlebell Goblet Squats