HIIT : Friday 15th February 2019
1 lap run
20 airsquat
30 jumping jacks
you move to the next section 🙂
Section A:
30sec Burpees
30sec Jumpin Lunges
30sec Abs Swimmer
30sec REST
Section B:
30sec HR Push Up
30sec Jump Squat
30sec Abs Bikes Get Up
30sec REST
Section C:
30sec Plank Jack
30sec Speed High Knees
30sec V Ups
30sec REST
HIIT : Wednesday 13th February 2019
50 skipping rope
10 archer squat
10 push up
5 inchworm
1 lap run
10 weighted box step up
10 db squat
EMOM 12min (with partner)
10 kb swing
10 burpees
ME plank
Finisher
100 sit up
HIIT : Monday 11th February 2019
shuttle run with chest to floor
crab toe touches
Hollow hold
Tabata
A.
Push Up
V Ups
B.
jump Lunges
plank jacks
C.
sumo jump squat
Butterfly Sit Up
Finisher: 12 EMOM
1 min Burpees Tuck Jump
1 min dead ball clean
1 lap Run rest in remainder minute
HIIT : Saturday 9th February 2019
Partner
1 Lap Run/ 15 cal Bike while others Squat Jump
1 Lap Run while others Plank Jack
1 Lap Run while others Burpees
1 Lap Run while others Side Plank R Side
1 Lap Run while others Side Plank L Side
Burpees to Plate
Sit Up Press
Plate Thruster
OH Alt Lunges
Weighted Hold Plank
Boat Hold with Russian Twist
HIIT : Friday 8th February 2019
Single Leg Deadlift
Plank
Skip Rainbow Lunges
Burpees and Slam
V Ups/ Knee Tuck Ball
Donkey Hops
Partner Finisher
100 reps Kneeling Air Ball
2 laps Run with Ball
100 reps Ball Roller
2 Laps Run with Ball
100 reps Sit Up
2 Laps Run with Ball
100 sit up
2 laps Run with ball
HIIT : Wednesday 6th February 2019
Burpees
KB thruster
Dbl kb deadlift
Russian twist
Rest 1 min and then switch place
DB team 45on : 15 off – 3 rds
Mountain climber
Db man maker
OH lunges
Db sit up
Tabata 20:10 8 rds
Pulse lunge
Pulse squat
HIIT : Friday 1st February 2019
Agility Warm Up
Start with 2 min SU
Two boxes forward jump, and 1 backward jump + 5 V Ups
In In Out Out + 5 each lunges
Diagonal Hops + 5 Push Ups
Alt Single Leg Hops + 5 Burpees
Lateral Walk Plank + 5 each crab toe touches
30 Glute Bridge to Sit Up
30 Spider Climbers
30 T Rotation Star
30 REST (Reduce 5 sec each round)
30 Butterfly to Cocoon
30 6 High Knees to Tuck
30 Froggers
30 REST (Reduce 5 sec each round)
Partner Finisher:
Start from Hold Squat: Jump Squat 1-10
1 LAP RUN
Start from Plank Hold: Push Up 1-8
1 LAP RUN
Start from Split hold: Burpees Split Squat 1-6
1 LAP RUN & FINISH
HIIT : Wednesday 30th January 2019
20 mountain climber
20 air squat
10 inchworm to cobra
45 on – 15 off, 3rds each
Group A
burpees box jump
skipping rope
farmer’s carry
rowing (6-10 cal)
Group B
deadball over shoulder
push up + shoulder tap
kb swing
devil press
Finisher : together
20 on – 10 off, tabata 8rds
1. superman/hollow
2. v-ups/leg raises
HIIT : Monday 28th January 2019
WO 1:
4 Rounds AFAP 1:30ON, rest 30 sec
1 Half Burpee to Board Jump and go back with High Knees
2 Half Burpee to Board Jump and go back with High Knees
3 Half Burpee to Board Jump and go back with High Knees etc
WO 2:
30’ Star Jump
30’ Mix Commandos
30’ Paused Abs Bikes
30’ REST
WO 3:
Finisher
Reversed Plank While Your Partner Do:
25 Squat Jacks
20 Jumping Lunges
15 Plank to Squat
10 Push Up
5 Kneeling to Jump Squat
and go back up and change
to Elbow Plank
HIIT : Friday 25th January 2019
3 rounds run
5 rounds (30:10):
Plank Bird Dog
Alt V Ups
T Rotation with Dips
2 rounds sprint
5 Rounds of (25:10):
Low Jump Squat
Elevator Push Up
Burpees Split Squat
1 round skip run
5 Rounds (25:15):
30 Side to Side Knee Tuck
30 Plank to Squat Jump
30 Obliques V Ups
30 rest