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

• Squat jumps
• Press ups
• Jump lunges
• Burpee

HITT 2

• Press ups
• In out jumps
• Commando crawl
• Speed skaters

WEEK 2

HIIT 1

• Wide leg squat up row
• Bent row
• 1 leg lunge jumping back up
• High knees and high punches

HIIT 2

• Wide leg squat up row
• Press up, full then drop
• Jump lunges
• Squat Punches

WEEK 3

HIIT 1 

• Side jumps
• Press ups, full then drop
• Full squat
• Push press

HIIT 2

• Front alternate kicks
• Burpee
• Jump lunges
• Wide squat up row

WEEK 4

HIIT 1 

• Burpee
• Squat jump
• Comando crawl
• Front Kicks

HIIT 2

• Push press
• Side kicks 1 leg
• Up row
• Mountain climbers

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

4 sets 12-15 reps

• Romanian dead lift

Superset with

• Front lunge, weight at chest

4 sets 15-20 reps

• Press ups

Superset with

• Chest press

4 sets 15-20 reps

• Arnold press

Superset with

• Lat raise

Part 2

4 sets 12-15 reps

• Split squat, each leg, weight sides

Superset with

• Deadlift (light)

4 sets 15-20 reps

• Up row

Superset with

• Bent over row

4 sets 15-20 reps

• Arnold press

Superset with

• Lat raises

Part 1

Simple sets 4 sets 12-15 reps

• Deadlift
• Squats (weight on shoulders)
• Goblet Squat
• Chest press
• Press up

Circuit 3 rounds 12-15 reps

• Lat raise
• Military press (press more from chest height)
• Prone raise

Superset 3 sets 12 reps

• Bicep curl to press
• Tricep Dips

Part 2

Simple sets 4 sets 12-15 reps

• RDL

• Hip Thrusts

• Walking Lunges

• Side Lunges (each leg)

• 1 Arm Bent over row

• Underhand bent over row

Circuit 3 rounds 12-15 reps

• Lat raise

• Front raises

• Arnold Press

Superset 3 sets 12 reps

• Narrow grip bent over row

• Lying tricep chest press

Part 1

Simple sets 5 sets 8-10 reps

• Squats
• Lunges
• Chest Press

Supersets 3 sets 10-12

• Step ups & Goblet Squats
• Press ups (full dropping to on knees)
• Up row

Supersets 3 sets 10 reps

• Arnold press
• Lat raises

Simple sets 3 sets 10 reps

• Tricep dips (legs elevated)

Part 2

Simple sets 5 sets 8-10 reps

• Sumo deadlift
• RDL
• Bent Over Row

Supersets 3 sets 10-12

• 1 Leg side step ups & Back Lunges
• I Raise & Y Raise
• 1 arm row

Supersets 3 sets 10 reps

• Leaning lat raise
• Bicep curl to press