this workout is great for someone who can’t get to the gym during the week but had DB’s at home and will commit to MOVING their body
The weekends can be used for the heavy gym lifts.
HIIT/Metabolic Circuit/Cardio-Cycle Circuit 9
Instructions:
Complete each set of supersets (cycles) as instructed, then move on to the next.
A1. Speed Squats
3-6 Sets
25 Reps
0-30sec Rest
A2. Alternating Lunge
3-6 Sets (can be static small ones)
12 Reps each leg
0-30sec Rest
A3. Single Leg Lateral Hop
3-6 Sets or both legs
12 Reps each leg
0-30sec Rest
A4. Jump Squat
3-6 Sets
12 Max
45sec-3min Rest
B1. Narrow Pushup
3-4 Sets
15-25 Reps
15-20sec Rest
B2. DB Lateral Throw
3-4Sets
15-25 Reps
15-20sec Rest
B3. Stability Ball Lying 1 Leg Raise
3-4 Sets (1 min into video)
15-25 Reps each leg
15-20sec Rest
B4. SB Glute Bridge
3-4 Sets
15-25 Reps
1-3min Rest
C1. One Arm DB Snatch
3-4 Sets
15-25 Each
15-20sec Rest
C2. SB Step Off
3-4 Sets or use Bosu
15-25 Reps Each Side
15-20sec Rest
C3. Narrow Pushup
3-4 Sets
15-25 Reps
15-20sec Rest
C4. V Bar Tricep Pressdown
3-4 Sets
15-25 Reps
1-3min Rest
WORKOUT
A. Box Squat: 4×15-20 / Rest 90sec
B. Deadlift: 4×15-20 / Rest 90sec
C. Barbell Push Press: 4×15-20 / Rest 90sec
D. Bench Press: 4×15-20 / Rest 90sec
LISS
A. LISS Cardio
20 min incline 10-15% NO HANDS. 1.3-2.3 mph. check heart rate and adjust speed to hit your fat burn heart rate goal
WORKOUT
A. ATG Squats: 4×15-20 / Rest 90sec
B. Romanian Deadlift: 4×15-20 / Rest 90sec
C. Bent Over Barbell Row: or in smith, 4×15-20 / Rest 90sec
D. Incline Bench Press: 4×15-20 / Rest 90sec
LISS
A. LISS Cardio
20 min incline 10-15% NO HANDS. 1.3-2.3 mph. check heart rate and adjust speed to hit your fat burn heart rate goal
HIIT/Metabolic Circuit/Cardio 7
Instructions:
4 rounds with no rest between movements and 10 reps for each movement. 1 min rest at the end of each round.
A1. DB Lateral Throws– 10 each arm
A2. Incline Pushup
A3. One Arm DB Snatch– 10 each arm
A4. SB Pikes
A5. Dumbbell Swings
A6. Plank Pullins
A7. Walking Lunge-DB OverHead – 10 each
A8. Up Downs
A9. Turkish get up or regular lay down on back and come up to stand