20 min Elliptical Hiit
{1 min sprint , 2 min recovery } Time Resistance 0-5 min. 8 6-7. 14 7-9. 12 9-10. 14 10-11. 12 11-12. 14 12-13. 15 13-15. 12 15-16. 15 16-18. 12 18-19. 14 19-20 10
OUTSIDE 1000 rep HIIT workout
1) Active warmup -Jog 40 yards, slow jog back (thats your recovery) (10 reps) 2) 10 mins stretching 3) 20 mountain climbers, sprint 50 yards, jog back (10 reps) 4) 25 pushups, sprint 20 yards, jog back (20 reps) 5) 30 crunches hands across chest, sprint 100 yards (count 40 second rest) 10 reps 6) 200 yard gassers, (cones or […]
20 min Elliptical Hiit
{1 min sprint , 2 min recovery } Time Resistance 0-5 min. 8 6-7. 14 7-9. 12 9-10. 14 10-11. 12 11-12. 14 12-13. 15 13-15. 12 15-16. 15 16-18. 12 18-19. 14 19-20 10
Bodyweight Circuit
WOD: (workout of the day) Walking lunges 50 Jump squats 40 Crunches 30 Tricep dips 20 Push-ups 10 {5 rounds}
Weekend Sweat
Treadmill incline 10-12 Sprint at 7 mph , for 15 seconds, rest for 30 seconds {15 rounds} ABS: Crunches 30 Leg lifts 15 Bicycle 15 each side V ups 15 Plank 1 min hold {perform each exercise 4 rounds}
Friday HIIT
*30 seconds on,30 seconds rest* Then move on to the next exercise. 5 min total. (You can use bodyweight or add weight:dumbbells, kettlebell, weighted vest). 1)Alternating Lunges 2)Push-ups 3)Plié squats 4)Tricep dips 5)Mountain climbers OR burpees {You can perform this 2-4 rounds}
Weekend Sweat
{30 seconds each exercise , Repeat circuit 3x } •Box jumps •Alternating front kicks •Squats •Dive bombers •Plank jacks *Dive bombers: On all fours, with your butt in the air and your head down, with control, move your body leading with your head towards the ground, then lifting your head up to the ceiling, without letting your legs touching the […]
Sprints and Weights
<Warmup 5 min of walking on treadmill> *Medium pace treadmill, for 1:30 min Then 30 seconds sprint. •Barbell squats 4 sets of 15 *Medium pace treadmill, for 1:30 min Then 30 seconds sprint •Walking lunge with dumbbells 4×15 *Medium pace treadmill, for 1:30 min Then 30 seconds sprint •Stepups w/dumbbells4x10 each leg *Medium pace treadmill, for 1:30 min Then 30 […]
3 set BURN
1 set, 1 min each: Jump rope High knees Butt kicks Mountain climbers Push-ups on knees Burpees Cardio equipment: 10 min. 2nd set, 1 min each: jump rope Lunges on right leg Lunges on left leg Squats Side kick on right leg Side kick on left leg Cardio equipment: 10 min. 3rd set, 1 min each: jump rope Jump squats […]
Bike Sprints
-15 seconds sprint -30 seconds medium pace jog {20 min} Abs; Crunches 30 Leg lifts 15 Bicycle 15 each side V ups 15 Plank 1 min hold {perform each exercise 4 rounds}