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High intensity, full speed. This is several HIIT routines chained together for one massive full-body day.
Deadmill sprints - 20 seconds
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3x1 reps |
rest: 5s
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Push Up
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3x30 reps |
rest: 20s
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Barbell Front Squat
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3x15,12,10 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Freehand Jump Squat
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1x20 reps |
rest: 5s
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Jumping jacks
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1x50 reps |
rest: 5s
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Burpees
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1x20 reps |
rest: 5s
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Dumbbell Lunges
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1x10 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Freehand Jump Squat
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1x20 reps |
rest: 5s
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Step up with high knee raise
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1x50 reps |
rest: 5s
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Burpees
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1x20 reps |
rest: 5s
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Barbell Stiff-Legged Deadlift
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3x15,12,10 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Freehand Jump Squat
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1x20 reps |
rest: 5s
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Double Leg Butt Kick
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1x50 reps |
rest: 5s
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Burpees
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1x20 reps |
rest: 5s
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Barbell Bench Press
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3x15,12,10 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Clap Push Up
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1x20 reps |
rest: 5s
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Decline Crunch
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1x25 reps |
rest: 5s
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Jumping jacks
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1x20 reps |
rest: 5s
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Dumbbell Bench Press
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3x15,12,10 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Wide Hand Pushup
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1x20 reps |
rest: 5s
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Decline Crunch
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1x25 reps |
rest: 5s
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Jumping jacks
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1x20 reps |
rest: 5s
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Dip
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3x15 reps |
rest: 5s
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Rope jumping
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3x1 reps |
rest: 60s
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Push Up
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1x20 reps |
rest: 5s
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Decline Crunch
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1x25 reps |
rest: 5s
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Jumping jacks
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1x20 reps |
rest: 5s
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