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

• 1 Leg step ups

• Speed skaters

• Press ups

• Lunge weight rotation

HITT 2

• Wide leg squat jump

• Push press

• Up row

• Mountain climbers

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

• Jump lunge

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

• Press up

• Mountain climbers

WEEK 3

HIIT 1 

• Squat press

• Burpee

• Weighted walking lunges

• Squat jumps

• Swing lunge

• Press up
  
   

HIIT 2

• Back lunges weighted

• Front jumps

• 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

• Wide leg up row

• Jumping jacks

• Front lunges

• Lunge with press

• Comando crawl

• Speed skater touch down

• One leg hip raise each leg

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

• RDL

Superset with

• Squats

4 sets 12-15 reps

• Back Lunges (each leg)

Superset with

• Wide Leg Squats

4 sets 15-20 reps

• Walking Lunges

Superset with

• Curtsy lunge (each leg)

Circuit 3 sets 40 seconds

• Squat Hold
• Jump Lunges
• Speed skaters

Part 2

Simple sets 4 sets 12-15 reps

• Deadlift

4 sets 15-20 reps

• Up row

Superset with

• Shoulder press

4 sets 15-20 reps

• Chest Press

Superset with

• Bent over row

4 sets 15-20 reps

• Narrow grip inclined chest press

Superset with

• Underhand bent over row

Circuit 3 sets 40 seconds

• Around the worlds
• Lateral Raises
• Prone Fly

Part 1

Simple sets 4 sets 12-15 reps

• Deadlift
• Hip Thrusts
• Squats (weight on shoulders)
• RDL
• Swing Lunges (each leg)
• Curtsy Lunges (each leg)

Superset 3 sets 12 reps

• Bicep curl to press
• Tricep Dips

Part 2

Simple sets 4 sets 12-15 reps

• Chest press, inclined

• 1 Arm Bent over row

• Shoulder Press

• Underhand 2 arm bent over row

• Chest Press

• Lateral Raises

• Up Row

Part 1

Simple sets 5 sets 8-10 reps

• Squats
• RDL
• Step ups
• Sumo Deadlift

Superset 3 sets 12-15 reps

• Side step ups & Hip thrusts

Simple sets 12-15 reps

• Walking Lunge & 1 min squat hold

Part 2

Simple sets 5 sets 8-10 reps

• Press ups, slower on the way down
• Up Row
• Chest press
• Bent over row

Supersets 3 sets 12-15

• Chest Fly

Superset with

• I/ Y Raise

Supersets 3 sets 10 reps

• Leaning lat raise
• Bicep curl to press