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Exercise Time Intensity RestBattle Ropes 10 seconds, 20
seconds, 30 seconds,
40 seconds, 50
seconds, 60 seconds,
50 seconds, 40
seconds, 30 seconds,
20 seconds, 10
seconds, 20 seconds…
8/10 Rest for 10 seconds, 20
seconds, 30 seconds,
40 seconds, 50
seconds, 60 seconds,
50 seconds, 40
seconds, 30 seconds,
20 seconds, 10
seconds, 20 seconds…
Option 1: Circuit TrainingPerform for 4 rounds total
Option 2: Ladders Perform as many timed ladders as possible for 30 minutes, walk to cooldown for 10 minutes
Please watch the explanation videos I have provided for you to fully understand how
to properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
Choose 1 option from the list below. Each cardio block is equal to 600 calories.
You will need a total of 6 blocks to reach your weekly total of 3600 calories.
HIIT Cardio: Week 7
Exercise Time Intensity Rest
Kettlebell Goblet
Squats – 8 rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Option 3: Circuit TrainingPerform for 5 rounds total
Option 4: Tabata TrainingPerform all rounds of each exercise as a Tabata before moving on to the next exercise. A Tabata consists of 8 rounds of 20 second high intensity work followed by 10 seconds of rest. Each Tabata will take 4 minutes.
Exercise Time/Reps Intensity Rest
Kettlebell Goblet
Squats
15 reps 8/10 10 seconds
Medicine Ball Squat
Jump
20 reps 8/10 10 seconds
Battle Ropes 60 seconds 8/10 60 seconds
Medicine Ball Clean
and Press
15 reps 8/10 10 seconds
Medicine Ball Split
Jump
20 reps 8/10 10 seconds
Battle Ropes 60 seconds 8/10 60 seconds
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Medicine Ball Pushup
Crossovers – 8 rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Dumbbell Thrusters – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
HIIT Cardio: Week 7
Exercise Reps Intensity Rest
Renegade Rows 20 reps 8/10 10 seconds
Burpees 20 reps 8/10 10 seconds
Weighted Split Jumps 40 reps 8/10 10 seconds
Kettlebell Goblet
Squats
20 reps 8/10 10 seconds
Exercise Time Intensity Rest
Medicine Ball Pushup
Crossovers
50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Medicine Ball Slams 50 seconds 8/10 10 seconds
Dumbbell Thrusts 50 seconds 8/10 10 seconds
Option 5: AMRAPsAMRAPs – As Many Rounds As Possible for 40 minutes, rest when needed
Option 6: Circuit TrainingPerform each circuit for 4 rounds total, rest for 3-5 minutes before beginning the second circuit
Exercise Time Intensity Rest
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Split
Jumps
50 seconds 8/10 10 seconds
Medicine Ball Clean
and Press
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
HIIT Cardio: Week 7
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Incline Treadmill
Sprints
Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Treadmill
Sprints
Burpees Jump Ropes
Battle Ropes Anterior, Lateral and Posterior Deltoid,
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
The adductor muscles are a group of muscles lying in
the upper thigh. They are responsible for hip
adduction.
Jumping Jacks, Jump Rope,
Kettlebell Goblet Squat
Biceps Brachii,
Brachialis
The Biceps Brachii is a muscle made up of two parts
lying on the upper arm. It is responsible for forearm
flexion, and helps turn the palm upward. The
Brachialis, is the deepest part of the bicep, and is
responsible for elbow flexion.
Boxing, Rowing Machine,
Kickboxing, Renegade Rows
Brachioradialis The Brachioradialis is the forearm muscle that assists
in flexing the forearm at the elbow joint.
Boxing, Elliptical, Rowing
Machine, Jump Rope
Core (Obliques,
Multifidus, Rectus
Abdominis, Transverse
Abdominus)
Core musculature makes up the lower back, hips,
and belly area. Its primary function is stabilization of
the rest of the body.
Yoga, Rowing Machine,
Kickboxing, Renegade Rows
Deltoid (Anterior,
Lateral, and Posterior)
Made up of three muscles, the anterior, lateral and
posterior deltoid. Together they control the
movement of the arm. The anterior deltoid helps
with shoulder flexion, the lateral deltoid abducts the
shoulder, and the posterior deltoid (with the lats)
works to extend the shoulder.
Boxing, Elliptical, Rowing
Machine, Battle Ropes
Erector Spinae Group of muscles that run from the back of the skull
all the way down to the pelvis. Provides support and
assists in controlling the motion of bending forward
and helping to bring the body back from a forward
bend to an erect position.
Rowing Machine, Kickboxing
Gastrocnemius Part of the calf musculature along with the soleus
muscles. It assists with flexing the foot and leg. It is
the calf muscle involved during standing exercises,
especially important during quick movements.
Stair Climber, Treadmill,
Elliptical, Weighted Split Jumps
Gluteus Maximus Largest Muscle of the three glute muscles. The main
function is assisting with the extension of the upper
leg (quadriceps).
Jumping Jacks, Stair Climber,
Kettlebell Goblet Squats
Gluteus Medius The Glute Med supports internal leg rotation when
the hips are flexed, and external rotation of the leg
when hips are in extension. Assist in providing
stabilization in single leg movements, and assist with
abduction of the leg when knee is extended
Jumping Jacks, Kickboxing, Yoga,
Weighted Split Jumps
Cardio: Week 7
Muscles Targeted - Functions
Muscle Function Exercise Examples
Gluteus Minimus When hips are flexed they help to internally rotate
the leg, when the hips are extended they assist in
external rotation of the leg. Provide stabilization in
unilateral movements, and assist with abduction of
the leg when knee is in extension
Jumping Jacks, Kickboxing, Yoga,
Kettlebell Goblet Squats
Hamstrings A group of three muscles that lies on the back of the
upper portion of the leg. Together they assist in
flexing the knee, and extending the hip.
Elliptical, Incline Treadmill,
Kickboxing, Dumbbell Thrusts,
Burpees
Iliopsoas (Hip Flexors) Consists of two muscles, the psoas major and the
iliacus. They assist with hip flexion and provide
support to the lower back.
Stair Climber, Elliptical,
Bicycling, Medicine Ball Burpee
Overhead Press
Latissimus Dorsi The largest muscle in the back. The main function of
the ’lats’ are to assist in back extension, flexion,
shoulder internal rotation, adduction, and horizontal
abduction.
Rowing Machine, Boxing, Battle
Ropes
Pectoralis
Major/Minor
The Pectoralis Major is part of the chest. It is the
largest muscle in the chest, lying underneath is the
smaller Pectoralis Minor. The chest collectively is
responsible for the movement of the shoulders and
arms.
Boxing, Kickboxing, Burpees,
Medicine Ball Burpee Overhead
Press
Quadratus Lumborum The deepest abdominal muscle of the posterior
abdominal wall. Controls movement and helps with
stabilization of the pelvis and lower part of the spine.
Main component of lateral flexion.
Yoga, Rowing Machine,
Kickboxing, Quadratus
Lumborum
Quadriceps Large muscle group covering the front of your thigh.
Its primary function is to assist in knee extension.
Bicycling, Treadmill, Elliptical,
Stair Climber, Incline Treadmill,
Burpees, Jump Rope
Rhomboids (Major and
Minor)
Made up of two muscles, the Rhomboid Major and
Minor. Together they are primarily responsible for
pulling the shoulder blades back and down.
Rowing Machine, Yoga,
Renegade Rows
Serratus Anterior The muscles that look like fingers along your ribcage.
Assist with scapula protraction and retraction and
breathing. Provides major support in arm balances.
Boxing, Kickboxing
Cardio: Week 7
Muscles Targeted - Functions
Muscle Function Exercise Examples
Soleus The soleus, along with the gastrocnemius is part of
the calf musculature. Its main function in flexing the
foot and is engaged primarily when the knee is in a
bent position such as when you are seated.
Elliptical, Stair Climber, Incline
Jogging, Dumbbell Thrusts,
Medicine Ball Burpee Overhead
Press
Teres Major/Minor The primary function of the Teres Major is to assist
in the extension and rotation of the arm. It is usually
referred to as the ‘rotator cuff’. The Teres Minor,
another part of the ’rotator cuff’ controls shoulder
movement.
Yoga, Rowing Machine, Boxing,
Renegade Rows
Trapezius Collectively, the upper, middle and lower trapezius
function to hold the arms, and retract and depress
the shoulder blades.
Rowing Machine, Boxing,
Medicine Ball Burpee Overhead
Press
Triceps Brachii The main function of the Triceps Brachii muscle
group (made up of three heads) is elbow extension.
Boxing, Kickboxing, Rowing
Machine, Medicine Ball Clean
and Press, Burpee, Medicine
Ball Burpee Overhead Press
HIIT Cardio: Week 8
HIIT Cardio: Week 8
Choose 1 option from the list below. Each HIIT cardio option is equal to approximately
600 calories.
You will need to choose 6 options to attain your weekly total of 3600 calories.
Exercise Time Intensity Rest
Burpees 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Battle Ropes 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Medicine Ball Pushup
Crossovers
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Medicine Ball Burpee
Overhead Press
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 2 minutes
Exercise Reps Intensity Rest
Burpees 10 reps EMOM for 25-
30 minutes
8/10 Rest for time remaining
Option 1: Circuit TrainingPerform for 4 rounds total
Option 2: EMOMPerform reps at the beginning of each minute, Every Minute on the Minute (EMOM), resting for the remaining seconds. Perform for 25-30 minutes, walk to cooldown for 10 minutes.
Please watch the explanation videos I have provided for you to fully understand how
to properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
Monday Burn 600 Calories – Choose 1 Option
Tuesday Burn 600 Calories – Choose 1 Option
Wednesday Burn 600 Calories – Choose 1 Option
Thursday Burn 600 Calories – Choose 1 Option
Friday Burn 600 Calories – Choose 1 Option
Saturday Burn 600 Calories – Choose 1 Option
ExerciseTimeIntensityRestBurpees – 8 rounds20 seconds, repeated with 10 second rest for 4 minutes 8/1010 seconds between sets, 2 minutes after all rounds are completed
HIIT Cardio: Week 8
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Option 3: Circuit TrainingPerform for 5 rounds total
Option 4: Tabata TrainingPerform all rounds of each exercise as a Tabata before moving on to the next exercise. A Tabata consists of 8 rounds of 20 second high intensity work followed by 10 seconds of rest. Each Tabata will take 4 minutes.
Exercise Time/Reps Intensity Rest
Kettlebell Goblet
Squats
15 reps 8/10 10 seconds
Medicine Ball Squat
Jump
20 reps 8/10 10 seconds
Treadmill Sprint 60 seconds 8/10 60 seconds
Medicine Ball Clean
and Press
15 reps 8/10 10 seconds
Medicine Ball Split
Jump
20 reps 8/10 10 seconds
Treadmill Sprint 60 seconds 8/10 60 seconds
Exercise Time Intensity Rest
Battle Ropes – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Battle Ropes – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
HIIT Cardio: Week 8
Exercise Reps Intensity Rest
Battle Ropes 60 seconds 8/10 10 seconds
Kettlebell Goblet Squat 20 reps 8/10 10 seconds
Renegade Rows 20 reps 8/10 10 seconds
Dumbbell Thrusters 20 reps 8/10 10 seconds
Exercise Time Intensity Rest
Burpees 50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Burpees 50 seconds 8/10 10 seconds
Dumbbell Thrusts 50 seconds 8/10 10 seconds
Option 5: AMRAPsAMRAPs – As Many Rounds As Possible for 40 minutes, rest when needed
Option 6: Circuit TrainingPerform each circuit for 4 rounds total, rest for 3-5 minutes before beginning the second circuit
Exercise Time Intensity Rest
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Split
Jumps
50 seconds 8/10 10 seconds
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Clean
and Press
50 seconds 8/10 10 seconds
HIIT Cardio: Week 8
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Incline Treadmill
Sprints
Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Treadmill
Sprints
Burpees Jump Ropes
Battle Ropes Anterior, Lateral and Posterior Deltoid,
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.