Archives

HIIT : Wednesday 15th August 2018

Warm Up
 
Sweaty Warm Up
Metcon
HIIT.15.08.18
Grab a Sand Ball

(40:20)
Clean to Lunges
Kneeling Air Ball
Half Burpees to Slam
Russian Twists
Ball Transfer
Uneven Push Up

1 Min Rest

HIIT : Monday 13th August 2018

Warm Up
3 Rounds
Spiderman Lunge with Reach
Paused Squat
Elbow Plank T Rotation
Sprint
Metcon
HIIT.13.08.18
Sweaty Monday
30 sec werk, 15 sec rest for 6 rounds
Alternate Side Lunge
Box High Knee to Jump
V Ups to Butterfly Knee Tuck
Strict Dips, Legs Straight
Plank Push Up/ Commandos
Declined Plank to Shoulder Tap
1 MIN REST

HIIT : Saturday 11th August 2018

Warm Up
Warm Up 3rounds:
1 lap Run
21 Jumping Jack
15 Walking Lunges
9 Inchworms to Squat
Metcon
HIIT.11.08.18
Bodyweight Craze

5 rounds of:
30 Sec Commandos
30 Sec Hold Elbow Plank
30 Sec Half Burpees to Jump Lunges
30 Sec REST

1 Min Extra Rest

5 Rounds of:
30 Sec High Knees
30 Sec Max HR Push Up
30 Sec Climbers
30 Sec REST

1 Min Extra Rest

5 Rounds of:
30 Sec Jump Squat
30 Sec V Ups + Knee Tuck
30 Sec Hollow Hold
30 Sec REST

HIIT : Friday 10th August 2018

Warm Up
1 lap Run
Burpee
Board Jump
Metcon
HIIT.10.08.18
10 min EMOM
Odd Min: Max Burpee Box Jump
Even Odd Min: 12 KB Deadlift to Squat
Rest 2 min
Odd Min: Max Explosive Box Push Up
Even Min: 12 KB Swing
Rest 2 min
Odd Min: Max Box Dips
Even Min: 12 KB High Pull

HIIT : Wednesday 8th August 2018

Warm Up
Sweaty Dynamic Warm Up
Metcon
HIIT.08.08.18
Swole Wednesday

Grab a Dumbbell (10/7.5)

8 min EMOM
Odd: 15 Double Lateral Jump Burpee Over DB
Even: 15 Goblet Squat

8 min EMOM
15 Sumo Squat, Curl to Press
15 Sit Up with Press to Tricep Ext.

8 min EMOM
10 each Lunges Row
15 each Russian Bikes Twist

HIIT : Monday 6th August 2018

Warm Up
30 Cal Bike or 4 Lap Run
10 each Dead Bug
10 each Bird Dog
10 Inchwoms Push Up
10 Air Squat
Metcon
HIIT.06.08.18
HIIT CARDIO DROPSET
WHATS YOUR BURPEE POWER?

Working in interval for 40 sec work and 20 sec rest.
Get 1 min rest every 5rounds

40 Reps of Your Burpee Power
10 Lying Butterfly Tuck
10 Superman
10 V Ups
10 Hollow Rock

Repeat the set but reduce 10 reps
of your Burpee Power Move till you reach
your last set of:
10 Reps of Your Burpee Power
10 Lying Butterfly Tuck
10 Superman
10 V Ups
10 Hollow Rock

*Once you finish, you need to wait till everyone
done and do Max Elbow Plank while
you waiting!

HIIT : Saturday 4th August 2018

Warm Up
3 rounds of
1 lap Run
20 Air Squat
20 Climbers
20 High Knees
Metcon
HIIT.04.08.18
6 rounds each exercise, 40 sec work, 20sec rest. 1 min rest after finish 6 rounds

Commandos
KB Squat to High Pull
Burpees to Jumping Lunges
Kettle bell Swing (American)
V Ups
KB Goblet Squat

HIIT : Friday 3rd August 2018

Warm Up
Sweaty Warm Up
Metcon
HIIT.03.08.18

Mindset Matter!

3 rounds of:
3 Minutes to complete
25 Half Burpees, then, in remaining time,
do AMRAP of 10 Tuck Jump +
10 V Ups
Rest 1 min and repeat

2 rounds of:
4 Minutes to complete
25 each Jump Lunges, then, in remaining time,
do AMRAP of 90 Degree Squat Jump +
10 Armless Knee Tuck
Rest 1 min

1 round of:
5 Minutes to complete
25 Burpees Board Jump, then, in remaining time,
do AMRAP of 10 Crab Toe Touches +
10 each Climbers
Rest

HIIT : Wednesday 1st August 2018

Warm Up
SWEATY WARM UP
Metcon
HIIT.01.08.18
PLATE WORKOUT
8 Minute AMRAP each exercise
25lbs/15lbs

100 Jump Rope

10 Plate Halos
10 Plate Press
10 Plate Bent Over Row

REST 2 MIN

100 Jump Rope

10 Plate Jump Lunges
10 Kneeling
10 Curtsy Plate Lunges

REST 2 MIN

100 Jump Rope

Sit Up Plate Press
Knee tuck with Plate Pull Over
Boat Hold with Plate front Press

HIIT : Monday 30th July 2018

Warm Up
Sweaty Warm Up:
Hip Opener
Run Run Run
Dead Bug
Frog Pumps x Armless Butterfly Sit Up
Metcon
HIIT.30.07.18
7 Min EMOM (Every Minute On a Minute) each Section

Section 1:
7 Reversed Plank + Alt Leg Roll
7 HR Push Up Knee to Chest
7 Jumping Lunges

Section 2:
7 Climbers
7 Jump Squat
7 Prisoner Hold Squat Pulses

Section 3:
7 Bear Crawl to Toe Touches
7 V Ups
7 Hollow Rock

Older posts