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 Press

• Speeed skater

• Wide Squat with up row

• High Knees high punches

HITT 2

• Press up

• Curtsy to squat

• Walk hands from feet out

• Fast back lunge

WEEK 2

HIIT 1

• Keeping low burpee

• Weighted punches

• Front kicks

• Press ups

HIIT 2

• Side Lunges

• Push shoulder press to side

• Long jumps

• Commando crawl

WEEK 3

HIIT 1 

• Press ups to the floor hands out

• Fast feet

• Toe taps in plank position

• 1 leg side kicks

HIIT 2

• Punch, jump, repeat

• Swing lunge

• Commando crawl

• Mountain climbers

WEEK 4

HIIT 1 

• Curtsy to squat

• Press ups

• Fast back lunges

• Y/I Raise

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

Tri Sets 3 sets 12-15

• RDL

• Swing Lunges

• Curtsy Lunge to squat

Tri Sets 3 sets 12-15

• Deadlift

• 1 Arm Row

• Bent over row underhand grip

3 sets 12-15 reps

• Wide leg straight leg deadlift

  (knees off lock, hinge at the hips, light)

Superset with

• Jump Lunges

Circuit 3 sets 40 seconds

• Arnold press

• Lateral Raises

• Underhand front raise

Part 2

Tri Sets 3 sets 12-15

• Hip Thrusts

• 1 Leg Squats

• Wide leg squats

Tri Sets 3 sets 12-15

• Chest fly

• Chest Press

• Press ups

3 sets 12-15 reps

• Narrow grip inclined chest press

Superset with

• 1 Leg hip thrusts

Circuit 3 sets 40 seconds

• Press ups

• Side step ups

• Military press

Part 1

Simple sets 4 sets 10-12 reps

• Deadlift

• Hip Thrusts

3 sets 10-12 reps

• Squats

Superset with

• RDL

3 sets 12-15 reps

• 1 Leg Lunges

Superset with

• Curtsy Lunges

3 sets 12-15 reps

• Wide leg squats

Superset with

• Low squat (bum touch low step)

Part 2

Simple sets 4 sets 10-12 reps

• Deadlift

• Chest Press

3 sets 10-12 reps

• 1 Arm row

Superset with

• Chest press

3 sets 12-15 reps

• Bent Over Row

Superset with

• Military Chest press

3 sets 12-15 reps

• Lateral Raises

Superset with

• Around the worlds

Part 1

Simple sets 5 sets 8-10 reps

• Deadlifts

• Chest press (count to 4 on the way down)

• Lunges (each leg)

• Hip Thrusts

Superset 3 sets 12-15 reps

• Walking Lunges

Superset with

• Chest Fly

Superset 3 sets 10-12 reps

• Wide leg squat

Superset with

• Press ups

3 Sets 8-12

Tricep dips

Part 2

Simple sets 5 sets 8-10 reps

• RDL

• 1 Arm row

• Hip thrusts

• Up row

Supersets 3 sets 12-15

• Y/I raise

Superset with

• Split lunge

3 Sets 12-15

• 1 Leg step up

Superset with

• Comando Crawl

Simple sets 3 sets 8-12 reps

• Leaning lat raise

• Bicep curl to press