APRIL H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
Daily Mobility Work (Rotate through the following mobility movements, completing one each day)
Mobility - :90 Banded Shoulder Rotations
Mobility - :90 Low Lunge Rotations
Mobility - :90 Seated Hamstring Stretch
Mobility - :90 Lunge + Side Bench
Mobility - :90 Scapular Wall Slides
Mobility - :90 Hip + Quad Stretch
Mobility - :90 Front Delt Stretch
Mobility - :90 Back & Shoulder Stretch
Mobility - :90 Ankle Rotations
Mobility - :90 Legs Crossed Back Rotations
Mobility - :90 Weighted Hip Opener
DAY 1 - UPPER BODY & CORE
3 FULL ROUNDS OF 4 MINUTE AMRAPS @ EACH
AMRAP 1
10 HAND RELEASE PUSH UPS / 8 MED BALL GO GET EMS
AMRAP 2
100m SKI / 8 DB BENT OVER REVERSE FLYES
AMRAP 3
10 BARBELL SHOULDER PRESS / 5 BURPEE BAR JUMP OVERS
AMRAP 4
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DAY 3 - BUTT & LEGS
6 ROUNDS OF :60 WORK @ EACH MOVEMENT W/ :60 REST BETWEEN ROUNDS
BARBELL 1 LEG BOX HIP THRUSTS + :03 ISO HOLD
WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS + :04 DESCENDING ISO
4% INCLINE JOG
BARBELL FRONT SQUATS + :06 DESCENDING ISO
REST
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BOSU DB CHEST PRESS + CHEST FLYE
DAY 5 - CORE & CONDITIONING
11 MINUTE TIME CAP
1 MILE RUN THEN,
11 MINUTE AMRAP
12 BURPEE + BROAD JUMPS
11 MINUTE TIME CAP
11 MINUTE AMRAP
DAY 6 - TOTAL BODY H.I.I.T
4 CONSECUTIVE ROUNDS @ EACH SET OF :50 WORK / :10 REST AT EACH MOVEMENT
SET 1
SKI / SIDE PLANK LEG RAISES + :03 ISO @ TOP
SET 2
DB COSSACK SQUATS / REVERSE CRUNCHES + :03 DESCENDING ISO
SET 3
DB BENT OVER TRICEP EXTENSIONS / HORSESHOES
SET 4
SET 5
DAY 7 - UPPER BODY & CORE
8 MINUTE SETS OF 10 REPS OF EACH @ EACH STATION
STATION 1
200M SKI / RESISTANCE BAND BENT OVER TRICEP EXTENSIONS
STATION 2
STATION 3
PLANK SHOULDER TAPS / TRX INVERTED ROWS
STATION 4
100M ROW / KNEELING KB 1 ARM BUTT UP PRESS
STATION 5
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINTS
DB REVERSE LUNGE + SUPINATED BICEP CURL
DAY 9 - BUTT & LEGS
6 ROUNDS ALTERNATING :45 @ EACH MOVE PER SET
SET 1
DB 45º REVERSE LUNGES / HIGH PLANK HOLD + LEG RAISE
SET 2
BARBELL BACK RACK FORWARD LUNGES / ELEVATED SIDE PLANK LEG RAISES
SET 3
DB BOX STEP UPS + :03 DESCENDING / MINI BAND DEAD BUGS
SET 4
KB ROMANIAN DEADLIFTS + :03 ISO HOLD / ROWER SEAT HAMSTRING EXTENSIONS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB HAMMER CURLS + :06 DESCENDING ISO
DB CHEST PRESS + STATIC HIP EXTENSION
KB BOX STEP UP + REVERSE LUNGE
DAY 11 - CORE & CONDITIONING
6 CONSECUTIVE ROUNDS ALTERNATING :30 @ EACH MOVE PER PAIRING
PAIRING 1 - SKI / DB TOE TOUCHES
PAIRING 2 - STABILITY BALL CRUNCHES / BOSU BURPEE JUMP OVERS
PAIRING 3 - SPRINTS / JOG OR WALK
PAIRING 4 - FOREARM PLANK JACKS / PLANK HOLD
PAIRING 5 - RUSSIAN KB SWINGS / KB RUSSIAN TWISTS
PAIRING 6 - STANDING DB OBLIQUE CRUNCHES / GLIDER BODY SAWS
PAIRING 7 - ROW / REST
DAY 12 - TOTAL BODY H.I.I.T.
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
400M SKI / DB CHEST PRESS / DB SNATCHES PER SIDE / PLANK REACHES
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
TRX PULL UPS / KB GOBLET SQUAT + SHOULDER PRESS / KB GOBLET REVERSE LUNGES PER SIDE / OBLIQUE REVERSE CRUNCHES + :04 DESCENDING ISO
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
BARBELL CLEANS / BARBELL AB ROLLOUTS / DB SUPINATED CURLS + LATERAL SHOULDER RAISE / MINI BAND HIGH KNEES
DAY 13 - UPPER BODY & CORE
4 CONSECUTIVE ROUNDS OF :50 PER MOVEMENT @ EACH SET
SET 1
SET 2
SET 3
SET 4
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
6% INCLINE SPRINTS
WEIGHTED DB STATIC HIP EXTENSION
DB SUMO DEADLIFT + UPRIGHT ROW
DAY 15 - BUTT & LEGS
4 ROUNDS OF 12 REPS EACH IN AN 8 MINUTE TIME CAP @ EACH SET
SET 1 - MINI BAND HYDRANT EXTENSIONS PER SIDE / MINI BAND HIP EXTENSIONS
SET 2 - KB GOBLET SQUATS / GLIDER LATERAL LUNGES
SET 3 - BARBELL DEADLIFTS / PLANK BIRD DOG
SET 4 - DB FRONT RACK SPLIT LUNGES PER SIDE / TABLETOP CRUNCHES
SET 5 - SUPERMANS / DB BOX STEP UPS
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
PUSH UPS + :04 ECCENTRIC + PULSE
DB FORWARD LUNGE + BICEP HAMMER CURL
DAY 17 - CORE & CONDITIONING
DAY 18 - TOTAL BODY H.I.I.T.
4 ROUNDS OF :45 PER MOVEMENT PER CIRCUIT
CIRCUIT 1
SKI / RESISTANCE BAND BICEP HAMMER CURLS / RESISTANCE BAND BENT OVER TRICEP EXTENSIONS
CIRCUIT 2
DB BOX STEP UPS + UPRIGHT ROW / DB ALTERNATING 1 LEG TOE TOUCHES / HORSESHOES
CIRCUIT 3
BARBELL REVERSE GRIP BENT OVER ROWS / BURPEE BAR JUMP OVERS / BARBELL 1 LEG DEADLIFTS
CIRCUIT 4
TRX CHEST PRESS / KNEELING TRX CORE EXTENSIONS / RUSSIAN KB SWINGS
DAY 19 - UPPER BODY & CORE
7 MINUTE SUPER SETS OF 10 REPS OF EACH @ EACH STATION
STATION 1 - RESISTANCE BAND UPRIGHT ROWS / OBLIQUE V UPS
STATION 2 - DB NARROW CHEST PRESS / DB 1 ARM BENT OVER ROWS
STATION 3 - 200M ROW OR SKI / KNEELING DB OVERHEAD TRICEP EXTENSION
STATION 4 - 7/7/7 DB BICEP CURLS / HALF KNEELING DB SEE-SAW SHOULDER PRESSES
STATION 5 - .06 SPRINT / STAR CRUNCHES
STATION 6 - WEIGHT PLATE PULLOVERS / HAND RELEASE PUSH UP + PLANK SHOULDER TAP
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DAY 21 - BUTT & LEGS
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
DB GOBLET SQUATS + PULSE / DB FRONT RACK SPLIT LUNGE PER SIDE / BATTLE ROPE SLAMS
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
BARBELL SUMO DEADLIFTS / PLYO LUNGES PER SIDE / HAMSTRING WALKOUTS
15 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
KB COSSACK SQUATS PER SIDE / MINI BAND LATERAL SQUAT WALK / MINI BAND DONKEY KICKS PER SIDE
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
DAY 23 - CORE & CONDITIONING
8 CONSECUTIVE ROUNDS OF :30 WORK / : 10 REST @ EACH MOVE
DAY 24 - TOTAL BODY H.I.I.T.
20 MINUTE AMRAP W/ 12 REPS OF EACH MOVE
DB HAMMER CURL + MILITARY SHOULDER PRESS
20 MINUTE CIRCUIT OF :90 WORK /:30 REST @ EACH MOVE