WKHIIT...Wall Sit Shoulder Press Wall Row Wall Sit Bicep Curl Wall Stand Bicep Curl Tricep Dips ... Bunny Jump & Push Up Tuck Front Squat & Press Toes To Bar / Abs • Vest - Optional
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Using strength, cardio & a mix of programs and training styles to be the best YOU.
A Program To Transform Your Body in 30 Days
*Beginners / Intermediate - Lower your weight & concentrate on form & just getting through.
Single Chest Fly & Reverse Abs - Left Single Chest Fly & Reverse Abs - Right Double Single Chest Fly & Reverse Abs Ball Throws Abs - Touch Toes Bear Row - Left Bear Row - Right Walking Row Wall Sit Shoulder Press Wall Row Wall Sit Bicep Curl Wall Stand Bicep Curl Tricep Dips Tricep Push Ups Monkey Push Ups Dive-bombers Reverse Abs C Sit Abs Russian Twists Reverse Hold
Ball Throws Stop Swings Abs - Touch Toes Burpee Push Up & Tuck Goblet Narrow Squats Single Arm Clean & Press - Left Single Arm Clean & Press - Right Double Clean & Press Ball Throws Stop Swings Abs - Touch Toes Squat & Arnold Press - Left Squat & Arnold Press - Right Double Squat & Arnold Press Burpee Push Up & Tuck Ball Throws Low Swings Abs - Touch Toes Single Chest Press - Left Single Chest Press - Right Double Chest Press
2 WKHIIT #2 STRENGTH & CARDIO - FULL BODY
• Slam Ball - 20kg• Snatch - 15kg• Kettlebells - 2 x 20kg• Medium Weights - 2 x 10kg• Challenger Bars / Pull Up Bar (optional)• Vest (optional)
Workout length: 47 min 5 min warm up - skipping1 min work / 10 seconds rest
Abs - Sit Ups - Left Abs - Sit Ups - Right Light / Medium Squats Light / Medium Pause Goblets Light / Medium Pause Front Squat Step Ups Resistance Donkey Kicks - Left Resistance Donkey Kicks - Right Resistance Floor Donkey Kicks - Left Resistance Floor Donkey Kicks - Right Stop Squat & Press - L&R Alternate Abs - Russian Twist Abs - C HoldAbs - Sit Back Cross - L&R Alternate Heavy Hamstrings Medium Hamstrings Light / Medium Staggered Hamstrings - Left Light / Medium Staggered Hamstrings - RightResistance Hamstrings - L&R Alternate Resistance Ass Push Press
Heavy Squats Heavy Goblets Heavy Front Squat Step Ups Walking Resistance Bands Resistance Side Out - Left Resistance Side Out - Right Abs - Straight Abs Abs - Crossovers - L&R Alternate Skipping Medium Squats Medium Goblets Medium Front Squat Step Ups Walking Resistance Bands Resistance Kick Back - Left Resistance Kick Back - Right Resistance Crossover Kick Back - Left Resistance Crossover Kick Back - Right Abs - Straight Abs
• Skipping Rope - Optional• 2 x 20Kg Weights• 2 x 16Kg Weights• 2 x 12Kg Weights• 2 x 6Kg Weights• Bosu - Optional• Box - Optional• Resistance Band
1 min work / 15 seconds rest5 x time skipping / cardio
5 x Box Jump Overs / Cardio Deadlifts Weighted High Knees Squats Board Jumps Front Squats / Goblet Squats Comp Burpees Clean & Press Switch Lunges Push Up & Slam Ski Jumps Slam & Box Jump Board Jumps 2 x Burpees & 2 x Push Ups Burpees & Tuck
Repeat 2 x through
5 x Skipping / CardioStop Chest Press Chest Press Stop Chest Press Chest Press 2 x Skipping / CardioBack Bent-over Row Stop Bent-over Row Back Lifts / Rack Pulls Back Lifts / Rack Pulls Sit Up & Shoulder Press Lat Pull OverSit Up & Shoulder PressLat Pull Over & Reverse Abs Sit Up & Shoulder Press - L&R Alternate Reverse Hold & Hover Legs Weight Hold & Reverse Curl Legs Sit Up & Twist - L&R Alternate Plank Row - Left Plank Swing Row - Left
• Vest - Optional• 2 x Heavy Weights or Bar 30lbs Aside & 6lb Bar• 2 x 20lb Kettlebells• 2 x 7.5kg Slamball• Box or boards or bars
13 WKHIIT #13CHEST, BACK, ABS & CARDIO
1 min work / 15 seconds restWorkout starts 8:00 minutes in
Bar Shoulder Press - LeftBar Bent-over Row - Left Plank Row - RightPlank Swing Row - RightBar Shoulder Press - RightBar Bent-over Row - RightFront Raise Sit up & Swim Abs Crunch OverChest Flys - L&R AlternateChest Flys & Press Knee Drive & Chest Press - Left Knee Drive & Chest Press - RightSit Up & Press - Left Sit Up & Press - Right Russian Twist - Left Russian Twist - Right Standing Abs - Left Standing Abs - Right
Wide Elevated Pulse Squats - RightHeavy Lunge - Left Heavy Squats Squat & Deadlift Side Walks Resistance Thighs Resistance Thighs - L&R Heavy Lunge - Right Heavy Squats Farmers Walk Squat & Deadlift Step Up - Left Step Up - Right Pogo - Left Pogo - Right Resistance Thighs Resistance Thighs - L&R Curtsy Lunge Pulse & Kick Out - LeftStaggered Deadlift - Left Pulse Goblet Squats Curtsy Lunge Pulse & Kick Out - RightStaggered Deadlift - Right Pulse Goblet Squats
Resistance Walks - Left Resistance Walks - Right Forward & Back Staggered Squat - Left Staggered Squat - Right Light Squat - L&R Alternate Light Squat Medium Squat - L&R Alternate Medium SquatHeavy Squat - L&R AlternateHeavy Squat Farmers Walk Light Lunge - Left Light Lunge - RightLight Squat Staggered Squat - Left Staggered Squat - Right Medium Lunge - Left Medium Lunge - Right Medium Toes Out Squats Sides Steps Ups - Left Wide Elevated Pulse Squats - Left Sides Steps Ups - Right
• Vest - Optional• 2 x Heavy Weights 20kg• 2 x Medium Weights 16kg• 2 x Light Weights 8kg• Box or Boards• Resistance Band
14 WKHIIT #14DROP SET LEGS, RESISTANCE & STRENGTH
1 min work / 10 seconds restWorkout starts 3:00 minutes in
FINISHER Slams Resistance Walks - Left Resistance Forward & Back Walks Resistance Walks - Left Push Up & Ball Slam Resistance In & Out Squats Resistance Heel Lift Squats - L&R Alternate Over Shoulder Throws Wall Sit Resistance Thigh In & Out
wkout cont inued. . .
ROUND 15 Rounds Skipping Hook, Face Hook - Left Hook, Face Hook - Right Upper Cut, Hook, Face Hook - Left Upper Cut, Hook, Face Hook - Right Upper Cuts L&R Alternate Hook, Face Hook - L&R Alternate Upper Cuts L&R Alternate Jab, Cross Hook, Hook, Face Hook - L&R Alternate Knee Drives - Left Knee Drives - Right
BAGJab - Left Jab - Right Jab Cross - L&R Alternate Hooks - L&R Alternate Duck & Jab Cross L&R Alternate 1/2 Burpee & Jab - L&R Alternate Upper Cuts L&R Alternate Push Up - Jab Cross - L&R Alternate Sit Up Punch Bag - L&R Alternate
Jab, Cross, Upper Cut - L&R Alternate Jab, Cross, Upper Cut, Face Hook - Left Body Shots Jab, Cross, Upper Cut, Face Hook - Right Body Shots Jab Cross, Double Kick - Left Double Kick - Left Jab Cross, Double Kick - Right Double Kick - Right
BALL Ball Slam Ball Slam - Left Ball Slam - Right Keeling Slam Sit Up Slam Kneeling Slam
ABSOblique - Left Knee Reach - Left Oblique - RightKnee Reach - Right Suitcase Crunch
• Skipping Rope• 2 x 5lb Weights• Bag / Slam Ball• 1 x 10lb Weight• 1 x 20kg Slam Ball• Vest - Optional• Resistance Band - Optional
1 min work / 10 seconds restWorkout starts 8:00 minutes in
EQUIPMENT INSTRUCT IONS
1.30 min work / 15 secondsrest Squats Goblet Squats Walking Lunges Tricep Dips Tuck Abs Biceps Arnold Press Pull Ups Hamstring Deadlift
2 min work / 15 seconds restSquat & Deadlift Walking Lunges Tricep Dips Biceps Shoulder Press / 2 x Flys Tuck Abs
1 min work / 10 seconds rest5 x rounds of skipping / cardio Swings Step Ups Dragon Press Step Ups Squats Step Ups Squats Step Ups Lunges Step Ups Lunges Dragon Press Tricep Dips Tuck Abs Biceps Step Ups Hammer Curls Swings Arnold Press Swings Pull Ups
• Skipping Rope• Box / Step• Bars - Optional• 2 x 10kg Weights• 2 x 18kg Kettlebell• 2 x 7.5kg Weights• Rack - Optional
Workout starts 2:00 minutes in
*Leggings - Nike Lux
EQUIPMENT INSTRUCT IONS
Blame Melissa Collard for this (who I kindly called Michelle for some reason lol).
Narrow Bar Squats5 x Deadlift & Plyo Jumps 5 x Deadlift & Plyo Jumps - L&RHamstring Slide Outs Weighted Walks Step Ups - Left Step Ups - Right Elevated Lunges - Left Elevated Lunges - Right Single Leg Thrusts - LeftSingle Leg Thrusts - Right Side Hold Thigh Back & Front - L&RSide Hold - L&RHamstring Deadlift Staggered Hamstring Deadlift - Left Staggered Hamstring Deadlift - Right5 x Deadlift & Plyo Jumps Narrow Elevated Squats Good Mornings Goblet Squats Wall Sits
Resistance Side Squat - Left Resistance 3 point Step - Left Resistance Walking Squats Resistance Side Squat - RightResistance 3 point Step - RightResistance Walking Squats Staggered Squat Walks Hamstring Donkey Lift - Left Hamstring Donkey Lift - Right L Lift - Left L Lift - Right Weighted Resistance Side Squat - Left Weighted Hamstring Lift - Left Weighted Resistance Side Squat - RightWeighted Hamstring Lift - Right Elevated Squats - Left Pulse Goblet Squats Elevated Squats - Right Pulse Goblet Squats Wide Bar Squats Narrow Bar Squats Wide Bar Squats