WARM UP

• Walking on the spot with shoulder rotations for 30 seconds.

• Marching on the spot, arm circles, starting small and getting bigger, then the other direction for 1 minute.

• Torso rotation, 10 reps each side.

• Side bends, 10 reps each side.

• Knee circles, 10 reps each way.

Do two rounds of the HIIT at a lower level of intensity for 10 seconds per exercise, no jumping just air squats for example.

Stretch all the major muscles while standing or resting on a chair if needed. Hold each stretch for 8-10 seconds.

Finish the warm up with one more round of the HIIT doing the full intensity, each exercise for 15 second. Now you should be warmed up.

WEEK 1

HITT 1

• Press up

• Speeed skater

• Squats

• Jump squat

HITT 2

• Comando crawl

• Punches

• Braced squat

• Fast back lunge

WEEK 2

HIIT 1

• Military press

• Single arm snatch

• Squat

• Burpee

HIIT 2

• Bent row

• Rotational press

• Plie squat

• Walk out

WEEK 3

HIIT 1 

• Walk out

• Front kicks

• Woodchop

• Side kicks

HIIT 2

• Punches

• Swing lunge

• Commando crawl

• Mountain climbers

WEEK 4

HIIT 1 

• Crab walks

• Squat hold driving

• Commando crawl

• Jumping jack

• Rotational press squat

• Squats

HIIT 2

• Front kicks

• Squat press

• Press up

• Starters

• Up row squat

• Swing lunges

COOL DOWN

• Knee circles, 10 reps each way.

• Side bends, 10 reps each side.

• Torso rotation, 10 reps each side.

• Marching on the spot, arm circles, starting big and getting smaller, then continue in the other direction for one minute.

• Walking on the spot with shoulder rotations for 3 minutes, slowly reducing your activity to a calm pace.

Stretch all the major muscles while standing, seated, or lying, whichever is most comfortable. Hold the stretches for 8-15 seconds.

Part 1

Simple sets 4 sets 12 reps

• Squats, weight held in front

• Straight leg deadlift

• Front lunge, weight by sides

• Cursty lunge, weight at chest

Superset 4 sets 12 reps

• Press ups

• Superset with

• Prone fly one arm

Superset 4 sets 12 reps

• Chest press
• Renegade row

Simple sets 4 sets 12 reps

• Shoulder press

• Lat raises

Part 2

Simple sets 4 sets 12 reps

• Deadlift

• Hip raises

• Back lunge, weight at chest

• Side lunge static, weight in front

Superset 4 sets 12 reps

• Chest press

• Superset with

• Bent over row 1 arm

Superset 4 sets 12 reps

• Chest fly

• Prone fly bent over

Simple sets 4 sets 12 reps

• Shoulder press

• Lat raise

Part 1

Simple sets 4 sets 12 reps

• RDL
• Wide squat, weight chest
• Front rotational lunge, weight at chest
• Overhead squat, very lightweight above head
• 1 arm chest press
• 1 arm row

Superset 4 sets 12 reps

• Chest press
• Bent over row

Simple sets 4 sets 12 reps

• Arnold press

Part 2

Simple sets 4 sets 12 reps

• One leg squat, weight by sides
• Weighted squat hold
• Low box squat, weight on shoulder
• Wide leg squat hold weighted
• Press up
• Y/ I Raise, slow on the way down

Superset 4 sets 12 reps

• Chest press
• Bent over row

Simple sets 4 sets 12 reps

• Arnold press

Part 1

Simple sets 4 sets 12 reps

• Squats, weight at chest
• Hip thrusts
• Wide squats, weight at chest
• Chest press
• Chest fly
• Chest press

Superset 4 sets 12 reps

• Shoulder press
• Lat raises

Simple sets 4 sets 12

• Tricep dips

Part 2

Simple sets 4 sets 12 reps

• Romanian deadlift
• Bent row 1 arm
• Donkey kick
• Straight leg deadlift
• Bent over row

Supersets 4 sets 12 reps

• Lat raise
• Front raise

Simple sets 4 sets 12 reps

• Bicep curl to press

Part 1

Simple sets 4 sets 10 reps

• Static lunge, weight by side
• Press up
• Hip thrusts
• Chest fly
• Side step ups, weight at chest
• Chest press

Supersets 4 sets 10 reps

• Arnold press
• Lat raises

Simple sets 4 sets 10 reps

• Tricep dips

Part 2

Simple sets 4 sets 10 reps

• Sumo deadlift
• Renegade row
• Good morning, weights behind head
• T raise
• Romanian dead lift
• 1 arm row

Supersets 4 sets 10 reps

• Leaning lat raise
• Bicep curl to press