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

• Step ups

• Speed skaters

• Press ups

• Lunge weight rotation

HITT 2

• Wide leg squat

• Push press

• Up row

• Front hold weight out squat

WEEK 2

HIIT 1

• Press up

• Back lunge weight opposite arm each leg

• Mountain climbers

• Weighted punches

• Squats

• High knees high punches

HIIT 2

• Tricep dips

• Static to split lunge

• Squat taking weight floor to overhead (low and controlled straight arms)

• Press up

• Step ups

• Wide squat up row

WEEK 3

HIIT 1 

• Squat press

• Slow burpee

• Static lunge weight opposite arms

• Squat Rotation

• Swing lunge

• Press up

HIIT 2

• Back lunges fast

• Air squat

• Mountain climbers

• Fast crab walk (holding weight low walking side to side)

• Tricep dips

WEEK 4

HIIT 1 

• Squat lat raise

• Press up

• Crab Walk

• Donkey kick

• Squat front raise

• Press up

• Front Kicks

• 1 leg floor touch

HIIT 2

• Arnold press

• Run on the spot

• Split squat

• High Pull

• Comando crawl

• Speed skater touch down

• One leg hip raise each leg

• Wide squat floor to overhead

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 3 sets 15 reps

• Front lunges, weights side

• Wide leg squat, weight chest

Simple sets 3 sets 15 reps

• Chest press
• Standing bent over row

Simple sets 3 sets 15 reps

• One arm lat raise
• Prone raise

Part 2

Simple sets 3 sets 15 reps

• Deadlift
• Russian deadlift

Simple sets 3 sets 15 reps

• Chest press
• Overhead straight arm pullover

Simple sets 3 sets 15 reps

• Lat raises, standing
• Front rise

Part 1

Simple sets 3 sets 15 reps

• Squats, weight on shoulders

• Curtsy lunge, weight at chest

Simple sets 3 sets 15 reps

• 1 arm chest press

• 1 arm prone fly

Simple sets 3 sets 15 reps

• Curl to press

• Tricep dips

Part 1

Simple sets 4 sets 15 reps

• 1 leg step up, each leg, weight by sides
• Goblet squat, weight at chest
• Chest fly
• Y/I raise
• Lat and front raises
• Arnold press

Superset 4 sets 15 reps

• Bicep curl to press

• Tricep Dips

Part 2

Simple sets 4 sets 15 reps 

• Wide leg squat, weight at chest

• Front lunge weight infront

• Chest one arm press

• T/I raise

• Lat and front raises

• Arnold press

Superset 4 sets 15 reps

• Narrow grip bent over row

• Lying tricep chest press