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Home HIIT Training
AUTOPLAYAUDIO TIP
Sport
Advanced
Dumbbell
Plan Details
The Home HIIT Training routine by Alcastive is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
HIIT Training for general sports
Routine detail
Day 1
Chest / Biceps / Cardio
Est. 169 min
10 exercises
Push-Up
3 Sets x 30 Reps
Dumbbell Bench Press
7 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Pullover
3 Sets x 30 Reps
Band Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
2 Sets x 20 Reps
Treadmill Running
1 Set
Day 2
Abs / Cardio
Est. 110 min
9 exercises
Walking
1 Set
Push-Up
4 Sets x 12 Reps
Sit-Up
2 Sets x 20 Reps
Stability Ball Trunk Rotation
2 Sets x 50 Reps
Jackknife Sit-Up
2 Sets x 20 Reps
Stability Ball Trunk Rotation
2 Sets x 50 Reps
Plank
1 Set
Dumbbell Side Bend
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Shoulders / Triceps / Cardio
Est. 144 min
10 exercises
Push-Up (Close Hand)
3 Sets x 12 Reps
Dumbbell Shoulder Press
7 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Band Upright Row
2 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 20 Reps
Dumbbell Tricep Kickback
3 Sets x 20 Reps
Exercise Band Reverse Fly
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
Abs / Cardio
Est. 102 min
7 exercises
Push-Up
2 Sets x 20 Reps
Sit-Up
2 Sets x 20 Reps
Stability Ball Trunk Rotation
2 Sets x 50 Reps
Jackknife Sit-Up
2 Sets x 20 Reps
Stability Ball Trunk Rotation
2 Sets x 50 Reps
Plank
1 Set
Treadmill Running
1 Set
Day 5
Back / Legs / Cardio
Est. 112 min
6 exercises
Push-Up
2 Sets x 20 Reps
Dumbbell Bent-Over Row
7 Sets x 15 Reps
Bodyweight Squat
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Dumbbell Deadlift
6 Sets x 12 Reps
Treadmill Running
1 Set
Day 6
5K Walk
Est. 34 min
7 exercises
Push-Up
2 Sets x 30 Reps
Band Cross-Over
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 12 Reps
Exercise Band Reverse Fly
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 7
5K Walk
Est. 6 min
2 exercises
Push-Up
2 Sets x 30 Reps
Treadmill Running
1 Set
