HIIT 022017

HIIT

Monday, 20Feb17

 

Warm-up 

  • Med Ball Cycle
  • 2:00 min Jump Rope

Partner 3 Minute Ab Challenge:  30 sec Wall Climbs while partner holds Plank, switch.

8 EMOM 

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  • 10 DB Push-Press
  • 10 DB Double Rows

Workout

EMOM Ladder – 8 rounds 

  • MINUTE # 1:    4 BB Clean & Press(add 1 rep each round- total of 11 reps at the completion of the 8th rd
  • MINUTE # 2:   8 Burpees (add 1 rep each round – Total of 15 reps at the completion of the 8th rd)
  • MINUTE # 3: 16 KB Swings (add 1 rep each round- total of 23 reps at the completion of the 8th rd)

 

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 020617

HIIT

Monday, 06Feb17

 

Warm-up 2 rounds 30 sec each

  • KB Halo
  • KB Goblet Squat
  • KB Cossack Stretch
  • KB Lateral Reaching Lunge to Clean (r)
  • KB Lateral Reaching Lunge to Clean (l)
  • KB 2 Hand Overhead Press
  • 1:30 Rope

8 minute Dynamax Ab Wheel:
Overhead Toss, Leaning Chest Pass, Leaning Alternating Push Toss and Rotations

KB Workout: 40 seconds work and 20 seconds rest for 4 rounds w/ 2 minute rest after 2 rounds

  • Alternating Single Arm Squat to High-pull to Clean & Press
  • KB Swings to Forward and Rear Jumps
  • KB Dbl Handed Thrusters
  • KB H2H Swings
  • KB Swing to Catch
  • KB H2H Rows
  • 2 Jack Burpees

 

LIFT 010517

LIFT

Thursday, 05Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • 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 Muscle Snatches 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Battle Rope

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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LIFT 112416

LIFT

Thursday, 24Nov16

 

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

 

Sweaty Before Stuffed

Partner / Floor Presses for 10 minutes 5-5-5-5…

Rest 2 minutes

4 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

Here are the triplets:

  • DB High Pulls / DB Thrusters / Ball Slams      40-40-40 x 2 = 4min
  • Kettlebell Swings / Burpees / KB Rows    40-40-40 x 2 = 4min
  • Kettlebell Clean L / Kettlebell Clean R / Sit-outs     40-40-40 x 2 = 4min
  • Push-ups / KB Presses (l) / KB Presses (r)     40-40-40 x 2 = 4min

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LIFT 072216

LIFT

Friday, 22Jul16

 

Warm-up = ?

 

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 Muscle Snatches  6-6-6-5-5
  • BB Sumo Deadlifts 6-6-6-5-5

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

  • Plank Climbers
  • DB Upright Rows
  • KB Windmills
  • Lot Sprints

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LIFT 072116

LIFT

Thursday, 21Jul16

 

Warm-up 2 rounds

  • 2 minute Jump Rope
  • Air Squats
  • Rear Lunge w/ Overhead Reach
  • Lateral Lunges
  • Sprawls
  • Mtn. Climbers
  • Superman

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  6-6-6-5-5
  • BB Floor Presses 6-6-6-5-5

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

  • 2 Jack Burpees
  • DB Thrusters
  • KB Swings
  • Air-Dyne Sprints

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HIIT 061616

HIIT

Thursday, 16Jun16

 

3 rounds of:

  • 1 minute Weighted Jog around Gym
  • 1 minute Air Squats
  • 1 minute Downward/Upward Dog
  • 1 minute Alternating Forward/Rear Lunges

EMOM = 22 minutes

Odd Minute

  • 10 KB Front Squats
  • 15 Mountain Climbers

Even Minute

  •   8 Push Through Push-ups
  • 10 Reclines

Ab Work – Instructors choice

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HIIT 053116

HIIT

Tuesday, 31May16

 

Warm-up 2 rounds

  • 3 minute Jump Rope
  • 30 second Air Squats
  • 30 second Squat Thrust w/ Alt. T-Stab
  • 30 second Walkout to Push-up
  • 30 second Full Plank to Pike Position

Ladder Time

For time or 22 minutes (whichever comes first)

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Burpee
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Burpees
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Burpees
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Burpees
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Burpees
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Burpees
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Burpees
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Burpees
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Burpees
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Burpees

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