HIIT 022217

HIIT

Wednesday, 22Feb17

 

Warm-up 30 seconds ea

  • Air Squats
  • Alt. Lunges
  • Lateral Lunge Jumps
  • Groiners w/elbow lift
  • Lizard Stretch
  • Pike Jumps
  • 1:30 min Jump Rope

3 Minute Ab Routine:  V-ups-Russian Twists-Rev Crunch

For Time:

EMOM  for 10 minutes – BB/DB Thrusters

  • 5 Burpees
  • 5 Thrusters

Workout: 30 seconds work / 15 second rest for 4 rounds w/ 1 minute recovery

  • KB Single Arm Row (switch@rounds)
  • KB Tactical Lunge
  • KB Goblet Squat
  • KB Cleans (switch@rounds)
  • KB  Figure 8 to Hold
  • KB Sit-ups

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LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist 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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

HIIT 012717

Friday, 27Jan17

Warm-up: 2 Rounds

1:30 Minute Jump Rope followed by 30 seconds of each movement

  • Dynamic Squats
  • Rear Lunge
  • Butt Kickers
  • Groiners w/ T-stab
  • Up/Down Dog
  • Push-up to Dbl Toe Touch (r&l)
  • V-ups

 

 

 

Pre-Game: 6-Minute AMRAP

  • 20 Second Handstand Hold
  • 15 Jump Squats
  • 10 Chin-ups
  • 5 Burpees

 

Workout:

7 rounds of 7 reps with a heavy bell!

  • Kettlebell Swings
  • 1 Kettlebell Racked Squat
  • Kettlebell Push up w/ Pull Through
  • Kettlebell Row (alt sides each rd)
  • Kettlebell Rainbow

LIFT 122416

LIFT

Saturday, 24Dec16

Warm-up 2 rounds

Warm-up 2 rounds of 40 seconds each:

  • Air Squats
  • Rear Lunges
  • Lateral Lunges
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Groiners w/T-Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

Muscle Santa

NLP’s 12 Days of Christmas Partner Ladder

Start at the top. Do the first exercise, then the 2nd exercise + the first and so on… til you complete the ladder.

On the first day of Christmas my trainer said to me…

  • 1-A Freaking Heavy Dead-lift
  • 2-DB Man-makers
  • 3-Barbell Snatches
  • 4-Jumping Pull-ups
  • 5-DB Thrusters
  • 6-Jumping Box Jumps
  • 7-Shooting Wall Balls
  • 8-Dbl KB Cleans
  • 9-Clapping Push-ups
  • 10-Burpees Burping
  • 11-Balls are Slamming
  • 12-Bells are Swinging

You must perform these exercises just like we sing the song, i.e. On the first day of Christmas my trainer said to me, a freaking heavy dead-lift. On the second day of Christmas my trainer said to me, do two dumbbells man-makers, and a freaking heavy dead-lift.  On the third day of Christmas my trainer said to me a freaking heavy dead-lift, do two dumbbell man-makers, three barbell snatches… and so on.

 

LIFT 120916

LIFT

Friday, 09Dec16

 

Warm-up 2 rounds of:

  • Air Squats
  • Forward/Rear Lunge (switch@rounds)
  • Groiners to T-Stab
  • Push-up to Toe Touch
  • Crab Reaches
  • Hollow Out
  • 2 minute Jump Rope

4 minute Partner Ab Routine: 20 V-ups, 15 Russian Twist, 15 Rev Crunch

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-3-3-3…
  • BB Close Grip Press/DB Tricep Overhead Press 5-5-5-3-3-3…
    Heavy Close grip press and max out with a moderate weight in the tricep overhead press as a finisher.

*Increase your weight every 3 sets

Circuit:

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

  • Air-Dyne Sprints
  • DB Kickbacks
  • Step-up Jumps
  • Pull-ups

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LIFT 120816

LIFT

Thursday, 08Dec16

 

Warm-up 2 rounds of:

  • Air Squats
  • Forward/Rear Lunge (switch@rounds)
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 2 minute Jump Rope

Partner Ab Routine:20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 4 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 Military Press 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

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

  • DB Lateral Raise
  • Squat Thrusts
  • TRX Face Pulls
  • Battle Ropes

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LIFT 120516

LIFT

Monday, 05Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Plank DB Lateral Raise/Tricep Extension (light-switch@rounds)
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Frog Glute Raises
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist 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 5-5-5-5-5-5…
  • BB Wide Grip High Pulls 5-5-5-5-5-5…

*Increase your weight every 3 sets

Circuit:

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

  • Mtn Climbers
  • KB Triple Crush (kb curl-press-tricep extension-repeat)
  • Burpees
  • Skaters

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HIIT 111416

HIIT

Monday, 14Nov16

 

Warm-up 2 rounds: 30 seconds at each

  • Sumo Air Squats
  • Alt. Cossack Lunge/stretch
  • KB Halo (r)
  • KB Halo (l)
  • Banded High Pulls
  • Cat Stretch
  • T-Spine Stretch (on 3 point kneel, knees wide, 1 hand behind head, elbow to opposite knee)
  • 200 m run (90 seconds to complete)

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

 

70 Rep KB Snatch (half snatch) Challenge: For 8 minutes, 4 min (l/r). Women/12k>/ Men 16k> (avg 9 reps per minute/1 every 7 seconds)

 

EMOM = 14 minutes

For a real challenge – women = 16k / men = 20-24k

Even Minutes

  • 6 KB Swings
  • 6 KB High-Pulls
  • 6 KB Two Handed Thrusters

Odd Minutes

  • 5 Lunges right leg (kb racked on left side)
  • 5 Lunges left leg (kb racked on right side)
  • 5 Push-ups on KB

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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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