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High Intensity Interval v.3
ELITE
Cutting
Intermediate
None
Plan Details
The High Intensity Interval v.3 routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO TRAIN USING A HIGH INTENSITY. PERFORM AS MANY REPS AS POSSIBLE ("AMRAP") BASED ON THE INTERVAL TIME PRESCRIBED. This is a 7-day, intermediate, full body HIIT session. Each strength session in the program starts off with a brief 3 bodyweight movement prep. Following this, you'll dive into a full body, interval-based circuit using supersets. In addition, there are three cardio sessions and one yoga (on your own) for each week, over the next 2-4 weeks depending on your needs. Equipment needed: kettlebells and plyo box (or a small step or bench). The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work. Stay Strong Together, Michael Wood, CSCS Jefit
Routine detail
Day 1
Full Body Day #1
Est. 31 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
2 Sets
Box Side to Side Shuffle
2 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
3 Sets
Kettlebell Row
3 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Bench Dip
3 Sets
Day 2
Cardio
Est. 21 min
3 exercises
Day 3
Full Body Day #2
Est. 35 min
13 exercises
Day 4
Cardio
Est. 13 min
2 exercises
Day 5
Full Body Day #3
Est. 35 min
13 exercises
Day 6
Foam Rolling, Stretching (on own)
Est. 0 min
0 exercises
Day 7
Yoga (30 min. / on own)
Est. 31 min
1 exercise
