Workout Goals:

This is the last resistance workout for this week.

You have another 3-5 weeks to melt of a ton of body-fat via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

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Feel free to make changes to the warm-up. The goal is to get all your joints lubed up and your muscles warm. How you do it doesn’t really matter. I find these moves to be the most efficient, but I understand that always doing the same warm-up can be boring.

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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

Shuffle Lunge

Exercise # 2

Push-Ups

  • 10 sets
  • 5-10 reps per set…
  • Perform these as quickly as possible – focus on speed not strength
  • If you can’t perform push-ups from the floor use a Smith machine
  • Prime movers of the pressing action are your chest & triceps

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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

Jumping Jacks

  • 10 sets
  • 10 reps per set…
  • Jumping Jacks are a total body exercise – focus for us is anaerobic endurance

Exercise # 2

DB Push Press

  • 10 sets
  • 5-10 reps per per set…
  • use your legs to generate power…and unleash your inner She’Ra / He-Man
  • push presses target your shoulders

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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

Lateral Step-Ups

  • 10 sets
  • 5-10 reps per leg per set…
  • Step-Ups work your legs

Exercise # 2

DB Alternating Hammer Bicep Curls

  • 10 sets
  • 5-10 reps per set…
  • Hammer curls hit your biceps, brachialis & forearms

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Circuit # 4

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

Exercise #1

Toes to the Ceiling

  • 7 sets
  • 10-20 reps per set…
  • skip the band and position arms overhead holding onto something stable
  • this exercise hits all sorts of core muscles

Exercise # 2

Hip Thrusts – bodyweight – feet on floor

  • 7 sets
  • 20-40 reps per set…
  • omit the barbell
  • glutes & hamstrings are the focus of this exercise

Exercise # 3

Hip Stretches (2) – alternate stretches

  • 7 sets
  • 30-60 sec per stretch per set…
  • loosen up those hips

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