Workout Goals:

The next 4 – 6 weeks are all about maximum fat loss via a variety of different HIIT / HIRT workouts.

There will be some new exercises, but for the most part, the focus on these workouts should be all about intensity, short rest periods and pushing yourselves harder than is humanly possible.

The smaller participants amongst you will probably have an easier time completing these workouts (lucky them), but for those of us that need to really lose some weight, I want you to know that the potential for major weight loss over the next 6 weeks is guaranteed if you combine these workouts with healthy eating.

And now on to the….

WARMUP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP


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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

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WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

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Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Speed Squats

Exercise # 2

Alternating Dumbbell Shoulder Press

  • 10 sets
  • 5 reps per arm per set…
  • this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

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Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

  • 10 sets
  • 10 reps per set…
  • If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
  • close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

  • 10 sets
  • 10 reps per side per set…
  • keep your knees & toes in alignment
  • the skaters lunge target your thigh adductors / abductors & your glutes

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Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

  • 10 sets
  • 10 – 20 reps per set…
  • the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

  • 10 sets
  • 10 reps per side per set…
  • if this is too hard, lay on the floor with feet on bench only
  • hip thrusts hit your hamstrings & glutes

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Circuit # 4

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

  • 10 sets
  • 5 reps per set…
  • pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

  • 10 sets
  • 5 reps per set…
  • curls hit your biceps

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Just discovered these workouts???

Start here or check out the workout archives

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