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HIIT : Monday 22nd April 2019

Warm Up
Warm Up 3rds
Inchworms Walk
Spider Stretch and Reach
Jumping Squat
Metcon
HIIT.22.04.19
5 rds
30’ Lateral Squat Walk to Jump
30’ Lateral Plank Walk to HR Push Up
30’ Side Plank T Rotation
30 Rest

EMOM 5
5 V Ups
5 each Spider Lunges
5 Commandos

AMRAP 8
1 Lap Run
10 Burpees
15 Prisoner Sit Up
20 Jumping Lunges

HIIT : Monday 15th April 2019

Warm Up
“Warm Up:
Do these below while ur Partner do hold plank
15/10 cal Skyerg
15/10 cal Bike
12 Burpees
10 Lateral Run”
Metcon
HIIT.15.04.19
“4 rounds each

30’ HR Push Ups to Kick
30’ Table Top Kick
30’ Butterfly Tuck
20’ Rest time will be reduce for 5 sec each round

30’ Spider Lunges
30’ Hollow Swimmer
30’ Commandos
20’ Rest time will be reduce for 5 sec each round

30’ In In Out Out Jump
30’ High Knees
30’ Split Skip Squat
20’ Rest time will be reduce for 5 sec each round

HIIT : Saturday 13th April 2019

Warm Up
1 lap Skip Run
12 Plank To Downward Dog
12 Spider Lunges to Twist
Metcon
HIIT.13.04.19
Cardio & Plate EMOM 6

Lateral Run Touch Cone
12 Kneeling to Jump Squat

Rowing
12 Plate GTOH

Air Bike
12 Weighted Step Over

Jumping Rope
12 Squat to Front Press

Burpees
12 each Plank Shoulder Taps

HIIT : Friday 12th April 2019

Warm Up
Sweaty One
Metcon
HIIT.12.04.19
“4 Rounds each :
20’ Thruster + 20’ Mt Climbers
Rest :20
REST 1 MIN
20’ Renegade Row + 20’ V Ups
Rest :20
REST 1 MIN
20’ Cossac Squat + 20’ Plank Jacks with Shoulder Taps
Rest :20
REST 1 MIN
20’ Weighted Lunges + 20’ Commandos
Rest :20
REST 1 MIN
20’ Weighted Burpees + 20’ Squat Jacks
Rest :20”

HIIT : Wednesday 10th April 2019

Warm Up
Sweaty One
Metcon
HIIT.10.04.19
AMRAP 10
10 Burpees DL
10 DB front raise
10 DB sit up

AMRAP 10
10 MB clean
10 MB push up
10 MB russian twist

Finisher
Ladder 10-9-8-…-1
Single leg bridge R/L
Side plank pass through

HIIT : Monday 8th April 2019

Warm Up
Sweaty One
Metcon
HIIT.08.04.19
40:20 – 6rds
1 min rest in between

1. Burpees
2. Push up + shoulder tap

1. Jump lunges
2. Ring rows

1. Plank to squat
2. Box tricep dips

Finisher
Tabata 20:10 (2 sets of tabata)
1. Sit up
2. Plank

HIIT : Saturday 6th April 2019

Warm Up
Sweaty One
Metcon
HIIT.06.04.19
Extreme circuit bootcamp

45s on – 15s off for 3 rds

Station I
1.Rowing
2.Wallballs
3.Push up
4.Butterfly sit up

Station II
1.Airbike
2. Dbl db thrusters
3. Renegade row
4.Flutter kicks

Station III
1.Skipping rope
2.Deadball over shoulder
3.Dbl db strict press
4.Plank sandbag drag

HIIT : Friday 5th April 2019

Warm Up
Sweaty One
Metcon
HIIT.05.04.19
Total body & explosive movement

30s on : 30s off – 4rds
1.Box jump
2.Devil press
3.Lateral jump on db

30s on : 30s off – 4rds
1.Burpees to target
2.KB swings
3.Squat jump

30s on : 30s off – 4rds
1.Skipping rope
2.Mountain climbers
3.Ball slams

HIIT : Monday 1st April 2019

Warm Up
Warm Up 2 rounds:
Jumping Jacks 50 reps
Knee Hugger to Forward Lunge (10each)
Hip Circle to Backward Lunge (10each)
Downward to Push Up (10each)
Metcon
HIIT.01.04.19
every 2 minutes in 8 minutes, for 3 rounds.

Jumping Pull Up
Burpees to Target

Box Jump
Box Push Up

Lateral Bear Crawl Back & Forth
V Ups

200m Run
Jump Rope

2 min REST and repeat

Bonus Abs:

Bird Dog 12 each
Leg Raises 12 reps
Alt Toe Reaches 12 each

HIIT : Friday 29th March 2019

Warm Up
Sweaty One
Metcon
HIIT.29.03.19
Grab a Ball (20kg/20lbs)

4 rounds each (30:15)

Loaded Squat
Clean to Alt lunges back
Uneven Push Up

REST 2 Min

Squat jump and drop
Plank with Alt Toes Floor Taps
Kneeling Rainbow Slam

Finisher:
Every 2 min in 8 minute (4 rounds)
Walking Lunges to 5 each leg Step Up and Crawl Back, all with Sand Ball

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