HIIT 051816

Wednesday, 18May16

Warm-up: 3rds

30 seconds of: Jump Rope 1:30 Sec

  • Air  Squats
  • Alt Rear Lunge
  • Alt Lateral Lunge
  • Alt Alterior Reach
  • Alt Groiner w/ T-Stab
  • Alt V-ups
  • Alt Crab Reach

 

Workout:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are BB Ground to Overhead the second 8 are BB Push-ups, the third 8 intervals are BB Front Squat , and finally, the last 8 intervals are BB Rows.

There is no rest between exercises.

EVERYONE MUST Post total reps from all 32 intervals to the white BOARD!!!! Keep track with chalk.

Endurance & Core: 5 Rounds

  • 25 Sit-ups
  • Sprint to end of parking lot and back

HIIT 051716

Tuesday, 17May16

 

Warm-up:

  • 10 minutes of Mobility Fun
  • 5 minutes of Stretching

 

Core: 9-Minute EMOM

Minute A: 35 DU’s or 1 min JR’s

Minute B: 20 Sit-ups

Minute C: 20 Flutter Kicks (r+l=1)

 

Twister Tuesday

This is a 45 work / 15 rest circuit with 1 min. rest in between 4 rounds

  • Reclines
  • DB High-pulls
  • Sit-outs
  • KB Clean & Press (alt sides each rd)
  • Dynamax Slamball Wall Ball
  • Dbl KB Deadlifts

HIIT 050616

Friday, 06May16

Warm-up:

1 minute Jump Rope

2rds med-ball chops (10 reps each chop)

2 minute Jump Rope

30 Sec of each movement/ 3rds

  • High Knees
  • Stiff Leg March
  • Walking Lunges
  • Shuttle Run
  • Groiner
  • Push-ups

Use the entire gym!

 

Workout:

COMPILATION

4 minutes AMRAP at each triplet

Go from one movement to the next without STOPPING or HESITATING.

The key to this is that you keep moving from exercise to exercise non-stop. until the 4 minutes have expired.

Take 1:30 rest between each triplet then rotate.

Here are the triplets:

AGILITY

Sprints/ 10 Skaters / 15 Power Jacks

POWER

3 KB Front Squats / 3 KB Cleans / 3 KB Push Press

PRIMAL

Bear Crawl (length of GYM) / 5 Push Through Push-ups/ 5 Slam ball

CORE

Inch Worm (length of gym)  / 10 Sit-outs (5r/5l)  / 20 In & Outs

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)