High Intensity Interval Training Workouts

Arms and Legs Workout – 12.23.2014

December 26, 2014 at 10:51 pm

12.23.14 – Arms and Legs Circuit 1 Tabata – 30 seconds exercise 20 seconds break 1. High Knees 2. Plank Shoulder Taps 3. Side2Side Stretchers 4. Speed Box Jumps 5. Chair Poses 6. Plank Hand Touches 7. Low Hold Punches  5 Lb Dumbbells Circuit 2 A 1. Rowers 30 seconds 2. Bent Over Rows 3. Plank Extensions 4. Squat OH Lifts Circuit 2 B 1. Bent Over Straight Arm Flyes 15 2. Evolutions – Pushups/Xjumps 5/5 – 3RDS 3. Top Band Pulldowns

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Chest Shoulders and Core Workout | 12.22.2014

December 22, 2014 at 3:05 pm

12.22.14 – Today’s workout is chest, a little bit of shoulders, and some core. Circuit 1: – 3 sets Warmup: Pushups – 555 – (Standard Grip, Wide Grip, Close Grip) 30 second break max between exercises 1. Dumbbell Close Grip Chest Press to Flye – 15 reps (Hold DB’s Together at Top “hands facing each other”, Bring to Chest keeping elbows in, Lift Back Up, then do Fly with Elbows Slightly Bent) 2. Bent Over Tricep Kickbacks – Reverse Grip – 15 (Start with Dumbells at your Side Around Knee Area, straight arms, and Lift Behind You with Palms facing front, do not pass Knee on way back) 3. Burpees – 15 Circuit 2 – 3 sets 1. Mountain Climbers – 20 Double Count 2. Squat Jacks with Press – 15 – (Use 15 – 20 lb Dumbell) (Raise overhead when feet together, bring elbows to knees when jumping out and squatting […]

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