hiit-superstar-blog

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DAY 6 - 12/03/2018

ARM DAY

NEED : BARBELL, DUMBBELL, WEIGHT BENCH

WARM UP (X3)

30 SEC RAISED ARM CIRCLES

30 SEC TRUNK TWISTS 

30 SEC TOE TOUCHES

INTERVALS X3 ( 60 sec / 45 sec / 30 sec, 10 sec rests, 1 min breaks )

EXERCISES

TRICEP DIPS

TRICEP EXTENSIONS

SHOULDER PRESS

ONE ARM ROW

SINGLE ARM KETTLEBELL SNATCH 

FLAT BENCH DUMBBELL FLYES

BICEP CURL TO SHOULDER PRESS

BENT LATERAL RAISE

DECLINE BARBELL BENCH PRESS

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DAY 5 - 12/02/2018

Vinyasa yoga at the gym

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DAY 4 - 12/01/2018

NEED :

WARM UP (X3)

30 SEC RAISED ARM CIRCLES

30 SEC TRUNK TWISTS 

30 SEC TOE TOUCHES

INTERVALS ( 70 sec / 60 sec / 50 sec / 40 sec, 10 sec rests, 1 min breaks )

EXERCISES

BENT BARBELL ROW

BARBELL FRONT SQUAT

BARBELL DEADLIFT

FRONT LUNGES

SINGLE ARM KETTLEBELL SNATCH 

GLUTE BRIDGE

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Day 3 - 11/30/2018

REST DAY

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Day 2 - 11/29/2018

NEED : MAT

WARM UP (X3)

30 SEC RAISED ARM CIRCLES

30 SEC TRUNK TWISTS 

30 SEC RUNNING IN PLACE

INTERVALS ( 30 sec / 45 sec / 60 sec / 45 sec / 30 sec, 10 sec rests, 1 min breaks )

EXERCISES

LONG ARM CRUNCH

SIDE PLANK 

LUNGES

SQUAT JUMPS

PRISONER JAX 

BRIDGE

SHOULDER PUSH UPS 

WALL SIT

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6 WEEK MEAL PLAN Challenge

Credit : https://darebee.com

I will substitute MEAL 2 & MEAL 4 w/ 

1 scoop Garden of Life Whey Protein 

1 Ancient Nutrition Keto Collagen 

1 capsule fish oil

1 capsule Serotonin

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6 WEEK HIIT Challenge

DAY 1 - 11/28/2018

NEED: MAT, MED MEDICINE BALL

WARM UP ( X3 )

30 SEC RAISED ARM CIRCLES 

30 SEC HIGH KNEES 

30 SEC JUMPING JAX

INTERVALS ( 70 sec / 60 sec / 50 sec / 40 sec, 10 sec rest, 1min breaks)

SET 1 

EX 1 - CRAZY IVANS

EX 2 - SQUAT PRESS W/ HEAVY MEDICINE BALL (MB)

SET 2 

EX 1 - WALL SIT W/ MB 

EX 2 - TWISTED MOUNTAIN CLIMBERS 

SET 3 

EX 1 - SQUAT TO SIDE KICK 

EX 2 - BEAR CRAWL

SET 4

EX 1 - BICYCLE ABS W/ HEEL TAPS

EX 2 - WALKING PLANK