The Hefty 50 HIIT
50 Squats to Upright Row
50 Burpees
50 Reverse Lunges
50 Russion Twist
50 KB Swings ( I have a 30lb at home)
50 Tuck Jumps
50 Lunges
4-5 rounds for time
Here I have laid out my workouts this week, I typically teach class 3x per week and play soccer 1x per week, but I have not included on what days these are. I try to make my workouts for the entire week on Sunday evening, #1 so I'm not wandering the gym making it up as I go and #2 its time effective for me to get in and get out with a plan.
I like to superset (pick 2 exercises and alternate these rather than resting) throughout my workout to keep my heart rate up and make my 1.5 hours as efficient as possible. By doing High Intensity workouts you are able to burn more fat while keeping your muscle mass intact thus forming a lean physique and its faster and more effective than staying on cardio for long periods of time. Unless you are training for long distances and heart and lung endurance (which I have done on many occasions), I don't recommend long cardio time. You'll notice I choose my warm ups bases on what I am working that day so the muscle group is effectively warmed up and ready for work! I typically do 3 sets of eat exercise about 15 reps, unless its leg day then I shoot for about 20 reps.
Monday- Shoulders
Warm Up: 5mins (elliptical w/arms)
Overhead DB press
Superset with Lat Raise
Rear Delt Raise
Superset with Front Raise
Upright Row
Superset with Squat Thrusters
Machine Inclined Shoulder Press
Superset with Machine Lat Raise
Ball Slams with dynamex ball
Tabletop ABs w/10lb dynamex ball
Treadmill warm up 5 mins
Treadmill Sprints 15 mins
Cool-Down 5 mins
Stretch
Tuesday-Legs
Warm-Up: 5mins (light jog or Stairmaster or elliptical w/no arms)
Single Leg Press
RDL (Romanian Dead Lift/ Straight leg dead lift)
Stationary Lunge front leg elevated on Bosu ball
Leg Curl
Leg Extension
Weighted Sumo Squat while balance on Bosu Ball
Kettle bell Swings
Hip Thruster
Plank w/Hip drop either side 30-60s
Russian twist
Stairmaster HIIT
5min warm-up
15-20min Sprints (level 10-15 for 30s and recover at a lower speed for 30s)
2min cool down
Stretch
Wednesday-Chest and Biceps
Warm Up: 5mins (elliptical w/arms)
Bench Press
Chest Fly
Sngle Arm DB press on body ball
Preacher Curl
Rope Curl
Incline Curl
Pushups
Reverse Crunch
Regular Crunch
20min HIIT Sprints or Stairmaster
Stretch
Thursday-Back and Triceps
Warm Up: 5 min (row machine or elliptical w/arms)
Lat-Pulldown
Low Row
Bent over Bar Wide Grip Row
Reverse Grip Tricep Pulldown
Pushup to single arm Row
Machine Tricep Pushdown
Assisted Pull-Up
Single Arm Lat pulldown
Assisted Dip
Walking Plank on the Bosu ball
20 min HIIT sprints or stairmaster
Stretch
Friday- Total Body HIIT
Warm Up 5min (your choice)
Wall Ball
Deadlift
Hammer Curl
Box jumps
Tricep Belly Push press (or Diamond pushups)
4-5 Rounds
Cool-down & Stretch
Saturday-PiYo
Sunday- OFF
I chose this picture because I can totally related to what its saying! One of my goals is to be less self conscience
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