HIIT 022117

HIIT

Tuesday, 21Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 4 Minute Ab Challenge: 30 sec Wall Walk Climbs while partner holds Long Plank, switch

AMRAP = 10 minutes of

  • 50 Alt. High Knee Jump Rope Rotations
  • 40 Anterior DB Reaches (r+l=2)
  • 30 Band Punches (men 1″ / ladies 1/2″ bands – R+L= 1)
  • 20 Squat Thrusts
  • 10 Push-up/Plank Climbers Combo
  •   5 Burpee Knee Tucks

Workout

Dead-lift / Push-up / Air Squat Challenge for Time:

  • 15 BB Dead-lifts (men 135# / women 95#)
  • 15 Hand Release Push-ups
  • 15 Air Squats

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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)

LIFT 010217

LIFT

Monday, 02Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats
  • PVC Shoulder Passes
  • PVC Snatch Balance
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 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 Dead-lifts 5-5-5-3-3-3…
  • BB Bent Over Rows 5-5-5-3-3-3…

Meta Shred Circuit: 

This is a 25 second work / 10 second rest for 4 rounds

  • Mtn Climbers
  • KB Lateral Lunge to Clean (switch@rounds)
  • Push-ups
  • KB Suitcase Jumping Dead-lifts

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HIIT 122716

HIIT

Tuesday, 27Dec16

 

Warm-up 2 rounds of 30 seconds….

  • Air Squat to Alt Rear Lunge
  • Dynamic Lateral Lunges
  • Squat Thrusts
  • Up/Downward Dog
  • Shoulder Taps
  • Plank Climbers
  • Alt. Bird Dog
  • 1:30 Jump Rope

10 minute of AMRAP

Couplet – 

  • 10 KB Cleans (2 KB’s)
  • 10 KB Press (2 KB’s)

Workout

35 seconds work / 20 second rest for 4 rounds with 1 minute rest between

  • H2H Swings
  • Goblet Squats
  • Mtn. Climbers
  • Push-ups w/ Shoulder Tap
  • Single Arm Rows (switch@rounds)
  • Side Plank (switch@rounds)

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LIFT 122316

LIFT

Friday, 23Dec16

 

Warm-up 2 rounds of 40 seconds each:

  • Med Ball Cycle
  • Med Ball Squat & Push
  • Alt. Rear Lunge w/Swing
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Crab Reaches
  • 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

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 Dead-lifts 5-5-5-3-3-3…
  • BB/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Half Burpees
  • DB Curls to Overhead
  • Chin-ups

LIFT 122216

LIFT

Thursday, 22Dec16

 

Warm-up 2 rounds of:

  • PVC Overhead Squats
  • Butt Kickers
  • Rear Lunge w/Rotation
  • Dynamic Groiners
  • PVC Pass-overs
  • Crab Reaches
  • Hollow Outs
  • 1:30 minute Jump Rope

3 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 Shoulder Press 5-5-5-3-3-3…
  • BB Close Grip Press 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Sit Outs
  • DB Triceps Overhead Extensions
  • Reclines

LIFT 121916

LIFT

Monday, 19Dec16

 

Warm-up 2 rounds of:

  • Deep Squats with Adductor Stretch
  • Alternating Lateral Lunges
  • Groiners to T-Stab
  • Push-up to Toe Touch
  • Hip Bridge
  • Superman
  • 1:30 minute Jump Rope

3 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 Sumo Dead-lifts 5-5-5-3-3-3…
    feet out wide toes outward with hands grasping shoulder width on bar.
  • BB DB Alternating Floor Press 5-5-5-3-3-3…
    with dumbbells in each hand lower one arm while the other static holds and alternate. L/R = 1rep

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Deep DB Box Squats to High Pull
  • Side Plank Push-ups
  • 2 Jack Burpees
  • 1 round Bear Crawls 3-3-3-3 (forward/backward/side to side) 1 round

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LIFT 120716

LIFT

Wednesday, 07Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 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 Back Squats 5-5-5-3-3-3…
  • BB RDL’s 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

  • KB Racked Lateral Lunge (switch@rounds)
  • Sit-outs
  • Split Jumps
  • Air Dyne Sprints

LIFT 120616

LIFT

Tuesday, 06Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 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 Deadlifts 5-5-5-3-3-3…
  • BB Floor Presses 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 Thrusters
  • KB Clean (switch@rounds)
  • KB Swings
  • Push-ups

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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