DECEMBER H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
10 MINUTE AMRAP
20 BATTLE ROPE JACKS / 20 1 ARM KB CHEST PRESS / 20 BOX TRICEP DIPS
10 MINUTE TIME CAP OF 10 TO 1 REPS
GLIDER MOUNTAIN CLIMBERS / WEIGHT PLATE FORWARD PRESS
10 MINUTE TIME CAP OF 10 TO 1 REPS
BARBELL WIPERS / BARBELL PUSH PRESS
10 MINUTE AMRAP
10 CALORIE SKI / 10 TRX FACE PULLS / 10 DB CROSSBODY CURLS PER SIDE
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
DB ROMANIAN DEADLIFTS + BENT OVER ROW
KNEELING DB SEE-SAW SHOULDER PRESS
DAY 3 - BUTT & LEGS
4 ROUNDS :60 WORK /:10 REST @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - MINI BAND SKATERS / BARBELL SPLIT STANCE DEADLIFTS
CIRCUIT 2 - ROWER SEAT HAMSTRING EXTENSIONS / ROWER SEAT PIKE PULL INS
CIRCUIT 3 - KB SUMO SQUATS / PLANK BIRD DOGS
CIRCUIT 4 - SKI / GLUTE BRIDGE MARCHES
CIRCUIT 5 - DB FRONT RACK SPLIT LUNGES / DB BOX STEP UPS
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL BENT OVER REVERSE GRIP ROWS
KB GOBLET BOX STEP UPS + REVERSE LUNGE
DAY 5 - CORE & CONDITIONING
2 FULL ROUNDS OF 5 MINUTE CIRCUITS OF :30 WORK PER MOVE
CIRCUIT 1
CIRCUIT 2
DB @ CHEST STRAIGHT LEG SIT UPS / HORSESHOES
CIRCUIT 3
BATTLE ROPE SLAMS / OBLIQUE V UPS
CIRCUIT 4
DAY 6 - TOTAL BODY H.I.I.T
5 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE PER CIRCUIT
CIRCUIT 1
SPRINTS
DB BENT OVER ROWS + :03 ISO HOLD
CIRCUIT 2
CIRCUIT 3
DAY 7 - UPPER BODY & CORE
4 ROUNDS OF :45 @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - DECLINE PUSH UPS / FEET ELEVATED SIDE PLANK HOLDS
CIRCUIT 2 - SKI / DB TRICEP SKULL CRUSHERS
CIRCUIT 3 - TOE TOUCHES / RESISTANCE BAND REAR DELT PULL APARTS
CIRCUIT 4 - 1 ARM DB BENT OVER ROWS / HORSESHOES
CIRCUIT 5 - DB 1 ARM SUPINATED CURL + STATIC CURL HOLD / MED BALL SLAMS
CIRCUIT 6 - 1/2 KNEELING KB BUTT UP 1-ARM PRESSES / TRX CHEST FLYES
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
6% INCLINE SPRINTS
BATTLE ROPE WAVES + STATIC SQUAT HOLD
DAY 9 - BUTT & LEGS
6 ROUNDS OF :30 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - MINI BAND DONKEY KICKS / MINI BAND GLUTE BRIDGE MARCHES
CIRCUIT 2 - MED BALL BEAR HUG STATIC SQUAT HOLD / MED BALL WALL BALLS
CIRCUIT 3 - RUSSIAN KB SWINGS / KB GOBLET ROTATIONAL SQUATS
CIRCUIT 4 - TOTAL TENSION PLANK HOLD / SIDE PLANK LEG RAISES
CIRCUIT 5 - DB REVERSE LUNGES / SKATER JUMPS
CIRCUIT 6 - BARBELL FRONT SQUATS / BARBELL PUSH PRESS
CIRCUIT 7 - TRX HAMSTRING EXTENSIONS / TRX SQUAT JUMPS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB SKULL CRUSHERS + STATIC HIP EXTENSION
KB BENT OVER ROWS + :04 ISO HOLD
DAY 11 - CORE & CONDITIONING
12 MINUTE EMOM
.06 SPRINT / 8 PLANK ELEVATORS
2 ROUNDS OF 2 MINUTES @ EACH MOVE
ROW / DB OVERHEAD STRAIGHT LEG SIT UPS / GLIDER BODY SAWS
12 MINUTE EMOM
2 ROUNDS OF 2 MINUTES @ EACH MOVE
MED BALL GO GET EMS / ALTERNATING 1 ARM DB SNATCHES / KNEELING TRX CORE EXTENSIONS
DAY 12 - TOTAL BODY H.I.I.T.
16 ROUNDS OF :20 WORK / :10 REST @ ALTERNATING EACH
SPRINTS / MED BALL CROSSOVER PUSH UPS
8 MINUTE LADDER + 2 REPS @ EACH ROUND, START @ 2
100M ROW / TRICEP BOX DIPS / OBLIQUE REVERSE CRUNCHES
16 ROUNDS OF :20 WORK / :10 REST @ ALTERNATING EACH
DB FRONT RACK FORWARD LUNGES + SUPINATED BICEP CURLS / WEIGHT PLATE PULLOVERS
SET 4 - 8 MINUTE LADDER + 2 REPS @ EACH ROUND, START @ 2
100M SKI / BARBELL SUMO DEADLIFT + UPRIGHT ROW / TRX FACE PULLS
DAY 13 - UPPER BODY & CORE
10 MINUTE EMOM
10 DB CHEST FLYES / 8 DB SEE SAW SHOULDER PRESSES
10 MINUTE AMRAP OF 12 REPS @ EACH MOVE
BARBELL BENT OVER ROWS / BARBELL UPRIGHT ROWS / 120M ROW
10 MINUTE EMOM
12 MED BALL SLAMS / 8 MED BALL TRICEP PUSH UPS
10 MINUTE AMRAP OF 12 REPS @ EACH MOVE
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
15% INCLINE SPRINTS
DAY 15 - BUTT & LEGS
5 ROUNDS :45 WORK / :15 REST PER MOVEMENT @ EACH CIRCUIT
CIRCUIT 1
SKI / GOBLET DB FRONT FOOT ELEVATED SPLIT LUNGES ON BLOCKS
CIRCUIT 2
MED BALL WALL BALLS / ADDUCTOR RAISES
CIRCUIT 3
BOX JUMPS / HAMSTRING WALKOUTS
CIRCUIT 4
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
KB BULGARIAN SPLIT SQUATS OFF BLOCKS
GLIDER BODY SAWS + :04 ISO HOLD
DB BOX STEP UPS + HAMMER CURLS
DAY 17 - CORE & CONDITIONING
5 ROUNDS OF :60 @ EACH
4% INCLINE SPRINTS / PLANK REACHES
10 MINUTE AMRAP
50 MINI BAND HIGH KNEES / 40 STAR CRUNCHES / 30 RUSSIAN KB SWINGS
5 ROUNDS OF :60 @ EACH
SKI / TRX CORE EXTENSIONS + :04 ISO HOLD
10 MINUTE AMRAP
10 DB @ CHEST SIT UPS / 10 OBLIQUE REVERSE CRUNCHES / 10 BATTLE ROPE SLAMS
DAY 18 - TOTAL BODY H.I.I.T.
DAY 19 - UPPER BODY & CORE
7 MINUTE LADDER @ EACH, START AT 2 REPS + 2 REPS EACH ROUND
LADDER 1 - DB CHEST PRESS / DB BENT OVER REVERSE FLYES
LADDER 2 - PVC PIPE RESISTED DEAD BUGS / WEIGHT PLATE PULLOVER
LADDER 3 - BARBELL LANDMINE VIKING PRESS / BARBELL LANDMINE BUS DRIVERS
LADDER 4 - INCLINE BAR REVERSE GRIP PUSH UP / TRX ROWS
LADDER 5 - DB TRICEP SKULL CRUSHERS / DB CROSS BODY CURLS
LADDER 6 - KB REVERSE LUNGE + PULSE / KB DEFICIT DEADLIFTS
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DAY 21 - BUTT & LEGS
8 ROUNDS OF :45 PER MOVE PER CIRCUIT
CIRCUIT 1 - BARBELL SUMO SQUATS / GLUTE BRIDGE MARCHES
CIRCUIT 2 - MINI BAND PLANK JACKS / DB 1 LEG DEADLIFTS
CIRCUIT 3 - DB BULGARIAN SPLIT SQUATS / REVERSE CRUNCHES
CIRCUIT 4 - KB COSSACK SQUATS / GLIDER HAMSTRING EXTENSIONS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
WEIGHT PLATE GROUND TO OVERHEAD LIFTS
DB REVERSE LUNGE + SUPINATED BICEP CURL
DAY 23 - CORE & CONDITIONING
12 MINUTE TIME CAP
1 MILE RUN OR 1600M ROW THEN, 50 SIDE PLANK DIPS PER SIDE
12 MINUTE CIRCUIT OF :40 WORK / :20 REST PER MOVE
STRAIGHT LEG BICYCLES / DB CLEANS
12 MINUTE AMRAP
200M SKI / 15 STANDING OBLIQUE CRUNCHES PER SIDE / 20 PLANK ELEVATORS
12 MINUTE CIRCUIT OF :40 WORK / :20 REST PER MOVE
DAY 24 - TOTAL BODY H.I.I.T.
5 ROUND CIRCUIT OF :60 @ EACH
REST