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

HIIT 050216

Monday, 02May16

 

Spring break is over….. It’s Circuit week.

 

Warm-up: Med-ball 10 min

 

Core: 20/10 9 cycles/

  • Reverse Knee Kip
  • Switches
  • V-ups

 

Endurance: 6-Minute EMOM

Even: 25 Calories on Airdyne

Odd: 12  Kettlebell Swings (24/20k)

 

Power Circuit

30 seconds of work/30 seconds rest.

Go through this circuit for 30 minutes non-stop

You control the intensity of this workout!

  • Jumping pull ups
  • Battling rope fast hands
  • Broad jumps
  • Half burpees
  • Hindu squats
  • Bear Crawls

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 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 041916

Tuesday, 19April16

Warm-up:

12 minutes (running clock) Mobility Drills

 

Tuesday Mix

This is a 20/10 tabata circuit. Stay at each exercise for  8 cycles then move onto the next exercise. Rest 1 minutes after 8 cycles

  • TRX Face Pull
  • KB Clean Dip & Switch
  • Plank Climbers
  • Wall Ball
  • Banded Sprints
  • Evil Jumps

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 040616

Wednesday, 06March16

 

Warm-up: 3rds

  • 1 Minute Jump Rope
  • 30 sec Star Jump
  • 30 sec Split Jump (R) with Scissor Step
  • 30 sec Split Jump (L) with Scissor Step
  • 30 sec Bicycles
  • 1 minute Heavy Bag Work

 

Workout

30/15 – 5 rds with 1 minute rest between each round

  • Thrusters w/ Single Arm Alt Press
  • Half Burpee to Sit-out (r&l)
  • UNBROKEN Broad Jump w/180′ Turn
  • DB Swings
  • Reclines

HIIT 040516

HIIT

Tuesday, 05Apr16

 

Body-weight Meta-Burn

1:30 minute rest in between 4 rounds

Minute 1:

  • 6 Squats
  • 6 Lateral Lunges

Minute 2:

  • 15 seconds Push-ups
  • 15 seconds Superman

Minute 3:

  • Box Jumps

Minute 4:

  • Burpee to Squat (do not stand/transition directly into squat)

Minute 5:

  • 10 second Mtn Climber
  • 10 second Side Plank w/ Leg swing (keep repeating)

________________________________