High Intensity Interval - v.1 - JEFIT

High Intensity Interval - v.1 - JEFIT

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High Intensity Interval - v.1

General

Intermediate

None

Plan Details

The High Intensity Interval - v.1 routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general 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 3-day, beginner, full body HIIT session. Each 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. 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. 25 min

13 exercises

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set

Scorpion Demonstration

Scorpion

1 Set

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

1 Set

Prisoner Squat Demonstration

Prisoner Squat

2 Sets

Box Side to Side Shuffle Demonstration

Box Side to Side Shuffle

2 Sets

Push-Up Demonstration

Push-Up

2 Sets

Air Bike Demonstration

Air Bike

2 Sets

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

2 Sets

Kettlebell Row Demonstration

Kettlebell Row

2 Sets

Kettlebell Alternating Shoulder Press Demonstration

Kettlebell Alternating Shoulder Press

2 Sets

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets

Bench Dip Demonstration

Bench Dip

2 Sets

Day 2

Full Body Day #2

Est. 27 min

13 exercises

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set

Scorpion Demonstration

Scorpion

1 Set

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

1 Set

Prisoner Squat Demonstration

Prisoner Squat

3 Sets

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets

Plyo Push-Up Demonstration

Plyo Push-Up

2 Sets

Air Bike Demonstration

Air Bike

2 Sets

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

2 Sets

Kettlebell Row Demonstration

Kettlebell Row

2 Sets

Kettlebell Alternating Shoulder Press Demonstration

Kettlebell Alternating Shoulder Press

2 Sets

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets

Tricep Push-Up Demonstration

Tricep Push-Up

2 Sets

Day 3

Full Body Day #3

Est. 24 min

13 exercises

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set

Scorpion Demonstration

Scorpion

1 Set

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

1 Set

Prisoner Squat Demonstration

Prisoner Squat

2 Sets

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

2 Sets

Plyo Push-Up Demonstration

Plyo Push-Up

2 Sets

Air Bike Demonstration

Air Bike

2 Sets

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

2 Sets

Kettlebell Row Demonstration

Kettlebell Row

2 Sets

Kettlebell Alternating Shoulder Press Demonstration

Kettlebell Alternating Shoulder Press

2 Sets

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

2 Sets

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

2 Sets