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5 days a week -- 3 days of strength training, 2 days of cardio; 8 different workouts spread out over 2 weeks.
HIIT Routine:
Perform exercises in order, as many reps as possible in 60 second intervals.
Leverage Chest Press
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3x15 reps |
rest: 120s
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Dumbbell Incline Bench Press (Hammer Grip)
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3x15 reps |
rest: 75s
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Dumbbell Incline Fly
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3x15 reps |
rest: 75s
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Dumbbell Seated Shoulder Press
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3x15 reps |
rest: 75s
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Dip
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3x10 reps |
rest: 75s
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Hanging Knee Raise
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3x15 reps |
rest: 45s
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Leverage Incline Chest Press
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3x15 reps |
rest: 120s
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Leverage Shoulder Press
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3x15 reps |
rest: 75s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 75s
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Cable Shoulder Extension
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3x10 reps |
rest: 75s
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Dumbbell Seated Tricep Press
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3x15 reps |
rest: 75s
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Dip
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3x15 reps |
rest: 75s
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Hanging Knee Raise
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3x15 reps |
rest: 45s
|
Dumbbell Lateral Lunge with Bicep Curl
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Dumbbell Deadlift
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Dumbbell Rotational Curl
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Split Jump
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Dumbbell Bent-Over Row
|
1x reps |
rest: 0s
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1x reps |
rest: 30s
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Push-Up (Wide Hand)
|
1x reps |
rest: 0s
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1x reps |
rest: 30s
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Push-Up to Side Plank
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Plank
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1x8 reps |
rest: 60s
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Indoor Cycling
|
0x0 reps |
rest: 20s
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EZ Bar Curl
|
3x15 reps |
rest: 75s
|
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Wrist Roller
|
3x5 reps |
rest: 75s
|
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Dumbbell Hammer Curl
|
3x15 reps |
rest: 75s
|
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Pull-Up
|
3x10 reps |
rest: 75s
|
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EZ Bar Curl (Reverse Grip)
|
3x15 reps |
rest: 75s
|
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Dumbbell Lateral Raise
|
3x15 reps |
rest: 75s
|
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Hanging Leg Raise
|
3x15 reps |
rest: 45s
|
Preacher Curl Machine
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3x15 reps |
rest: 75s
|
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Wrist Roller
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3x5 reps |
rest: 75s
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Dumbbell Inner Bicep Curl
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3x15 reps |
rest: 75s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 75s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 75s
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Dumbbell Alternating Front Raise
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2x15 reps |
rest: 75s
|
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Machine Lat Pulldown (Reverse Grip)
|
2x15 reps |
rest: 75s
|
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Chin-Up
|
2x10 reps |
rest: 75s
|
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Hanging Leg Raise
|
2x15 reps |
rest: 45s
|
Indoor Cycling
|
0x0 reps |
rest: 20s
|
Dumbbell Lateral Lunge with Bicep Curl
|
1x reps |
rest: 0s
|
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1x reps |
rest: 30s
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Dumbbell Deadlift
|
1x reps |
rest: 0s
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1x reps |
rest: 30s
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Dumbbell Rotational Curl
|
1x reps |
rest: 0s
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1x reps |
rest: 30s
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Split Jump
|
1x reps |
rest: 0s
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1x reps |
rest: 30s
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Dumbbell Bent-Over Row
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Push-Up (Wide Hand)
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Push-Up to Side Plank
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1x reps |
rest: 0s
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1x reps |
rest: 30s
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Plank
|
1x8 reps |
rest: 60s
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Smith Machine Squat
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3x12 reps |
rest: 75s
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Machine Leg Extension
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3x12 reps |
rest: 75s
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Machine Seated Calf Raise
|
3x12 reps |
rest: 75s
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Dumbbell Lunge
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3x12 reps |
rest: 75s
|
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Hanging Leg Raise
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1x15 reps |
rest: 45s
|
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Hanging Knee Raise
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2x15 reps |
rest: 45s
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Single-Leg Squat
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4x15 reps |
rest: 45s
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Prisoner Squat
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4x15 reps |
rest: 45s
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Dumbbell Squat
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4x15 reps |
rest: 45s
|
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Dumbbell Calf Raise
|
4x15 reps |
rest: 45s
|
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Machine Seated Calf Raise
|
4x15 reps |
rest: 45s
|
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Flutter Kick
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4x16 reps |
rest: 45s
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Glute Kickback
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4x16 reps |
rest: 45s
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Hanging Leg Raise
|
2x15 reps |
rest: 45s
|
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Hanging Knee Raise
|
2x15 reps |
rest: 45s
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