FEBRUARY H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
6 MINUTE AMRAPS @ EACH SET W/ 10 REPS PER MOVEMENT
SET 1 - .06 SPRINT / KB 1-ARM BENT OVER ROWS PER SIDE
SET 2 - REVERSE CRUNCHES / KNEELING DB ARNOLD PRESSES
SET 3 - 100M SKI / BENT OVER DB TRICEP EXTENSIONS
SET 4 - SIDE PLANK REACH THROUGHS / DB CHEST PRESS + PULSE
SET 5 - TABLETOP CRUNCHES / WEIGHT PLATE FORWARD PRESS
SET 6 - DB ZOTTMAN CURLS / ROWER SEAT BODY SAWS
SET 7 - WIPERS / BARBELL GOOD MORNINGS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
BURPEE + 2 TRICEP PUSH UP
DB FORWARD LUNGE + SUPINATED BICEP CURL
ROW / SKI / ASSAULT BIKE
DAY 3 - BUTT & LEGS
5 MINUTE AMRAPS @ EACH STATION W/ 8 REPS OF EACH MOVEMENT
STATION 1
.12 6% INCLINE SPRINT
STATION 2
STATION 3
STATION 4
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL LANDMINE SPLIT LUNGE + 1-ARM VIKING PRESS
DAY 5 - CORE & CONDITIONING
8 ROUNDS OF :30/:30 ALTERNATING MOVEMENTS @ EACH STATION
STATION 1 - DB RUSSIAN TWISTS / SKI
STATION 2 - BATTLE ROPE SLAMS / MOUNTAIN CLIMBERS
STATION 3 - ROW / ROWER SEAT BODY SAWS
STATION 4 - BARBELL CLEANS / BARBELL BURPEE JUMP OVERS
STATION 5 - SPRINTS / HOLLOW ROCKS
DAY 6 - TOTAL BODY H.I.I.T
10 MINUTE @ EACH STATION
STATION 1 - 10 MINUTE AMRAP OF 10 REPS EACH
.06 SPRINT / SIDE PLANK DIPS / DB SUPINATED BICEP CURL + ARNOLD PRESS
STATION 2 - :45 WORK /:15 REST CIRCUIT
1-LEG HIP EXTENSIONS / TRICEP PUSH UPS + PLANK JACK
STATION 3 - 10 MINUTE AMRAP OF 10 REPS EACH
DB BOX STEP UPS + UPRIGHT ROW / TRX FACE PULLS / TRX TRICEP EXTENSION
STATION 4 - :45/:15 CIRCUIT
DAY 7 - UPPER BODY & CORE
STATION 1 - (10 MINUTE TIME CAP) - 10 TO 1
STATION 2 - 5 ROUNDS OF ALTERNATING :30 @ EACH
STATION 3 - (10 MINUTE TIME CAP) - 10 TO 1
STATION 4 - 5 ROUNDS OF ALTERNATING :30 @ EACH
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
4% INCLINE SPRINTS
TRX REVERSE FLYES + :04 DESCENDING ISO
DAY 9 - BUTT & LEGS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE OVERHEAD FORWARD + REVERSE LUNGES
STRAIGHT LEG SIT UPS W/ ARMS OVERHEAD + :04 DESCENDING ISO
DAY 11 - CORE & CONDITIONING
SET 1 - 8 MINUTE CAP OF 10 TO 1
OBLIQUE V -UPS PER SIDE / CALORIE SKI
SET 2 - 8 MIN AMRAP W/ 10 REPS EACH
100M ROW / MED BALL OR DB GO GET EMS / BIRD DOGS PER SIDE
SET 3 - 8 MINUTE CAP 10 TO 1
BARBELL AB ROLLOUTS + :03 ISO HOLD / BURPEE
SET 4 - 8 MINUTE AMRAP W/ 10 REPS EACH
BATTLE ROPE SLAMS / SIDE 2 SIDE PLANK DIPS / BUTTERFLY SIT UPS
DAY 12 - TOTAL BODY H.I.I.T.
4 CONSECUTIVE ROUNDS OF :45 WORK / :15 REST @ EACH STATION
STATION 1 - SPRINTS / SKI / ROW
STATION 2 - DUAL KB SPLIT STANCE DEADLIFT (ALTERNATE SIDES/ROUND)
STATION 3 - DB HAMMER CURL + ARNOLD PRESS
STATION 4 - DB JACKS
STATION 5 - HIP EXTENSIONS + HAMSTRING EXTENSION
STATION 6 - DB TRICEP SKULL CRUSHERS
STATION 7 - BARBELL BENT OVER ROWS
STATION 8 - BICYCLES
DAY 13 - UPPER BODY & CORE
9 MINUTES OF :50 WORK / :10 REST @ EACH MOVEMENT PER STATION
STATION #1 SPRINTS / TRICEP PUSH UPS / DB ZOTTMAN CURLS
STATION #2 BARBELL LANDMINE VIKING PRESSES / TRICEP BOX DIPS / MED BALL SLAMS
STATION #3 KB GORILLA ROWS / KB SEW THE NEEDLES / TABLETOP CRUNCHES
STATION #4 SKI / BARBELL SUMO DEADLIFT + UPRIGHT ROWS / PVC PIPE RESISTED DEADBUGS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB BENT OVER ROW + HAMMER BICEP CURL
KB GOBLET CYCLIST SQUATS + PULSE
DAY 15 - BUTT & LEGS
10 MINUTE EMOM @ EACH STATION
STATION 1 - 8 DB GOBLET FORWARD LUNGES / 6 PLANK LEG RAISES / 4 PLYO SQUATS
STATION 2 - 8 RUSSIAN KB SWINGS / 6 ROWER SEAT HAMSTRING EXTENSION / 4 DEAD BUGS
STATION 3 - 8 BARBELL SUMO DEADLIFTS / 4 BURPEE BAR JUMP OVERS
STATION 4 - 8 DB COSSACK SQUATS / 6 GLUTE BRIDGE MARCHES / 4 PLYO LUNGES
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
MOUNTED RESISTANCE BAND ANTI PRESS ROTATIONS
DB HAMMER BICEP CURL + LATERAL SHOULDER RAISE
DAY 17 - CORE & CONDITIONING
8 CONSECUTIVE ROUNDS OF :30 WORK / :10 REST @ EACH MOVEMENT
TRX CORE EXTENSIONS + :04 ISO HOLD @ FULL EXTENSION
6% INCLINE SPRINT
DAY 18 - TOTAL BODY H.I.I.T.
SET #1 - 6 MINUTE AMRAP OF 10 REPS EACH
DB BENT OVER REVERSE GRIP ROWS + HAMMER CURL / DB SEE-SAW PRESS
SET #2 - 6 MINUTE CIRCUIT OF :30 SKI / :30 PLANK JACKS
SET #3 - 6 MINUTE AMRAP OF 10 REPS EACH
TRICEP PUSH UPS / BARBELL REVERSE LUNGES
SET #4 - 6 MINUTE CIRCUIT OF :30 6% INCLINE SPRINT / :30 REAR DELT RESISTANCE BAND PULL APARTS
SET #5 - 6 MINUTE AMRAP OF 10 REPS EACH
STABILITY BALL CRUNCHES / DUAL KB FRONT SQUATS
SET #6 - 6 MINUTE CIRCUIT OF TRX CHEST FLYES / :30 MED BALL GO GET EMS
DAY 19 - UPPER BODY & CORE
3 FULL ROUNDS OF 4 MINUTE AMRAPs W/ 8 REPS OF EACH MOVEMENT
AMRAP #1
RESISTANCE BAND LATERAL SHOULDER RAISES
RESISTANCE BAND MILITARY PRESSES
AMRAP #2
AMRAP #3
KB 1-ARM FLOOR CHEST PRESS / SIDE
100M ROW OR .06 SPRINT
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB SKULL CRUSHERS + STATIC HIP EXTENSION
DAY 21 - BUTT & LEGS
8 MINUTE AMRAPS @ EACH ALTERNATING 12 REPS OF EACH MOVEMENT
AMRAP 1 - DB GOBLET BOX STEP UPS W/:04 DESCENDING ISO PER SIDE / PLANK BIRD DOGS
AMRAP 2 - LANDMINE SQUATS / DEAD BUGS PER SIDE
AMRAP 3 - DUAL KB ROMANIAN DEADLIFTS / SIDE PLANK LEG RAISES PER SIDE
AMRAP 4 - DB BULGARIAN SPLIT SQUATS / .12 6% INCLINE SPRINT
AMRAP 5 - MINI BAND SKATER JUMPS / TRX OR ROWER SEAT HAMSTRING EXTENSIONS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL FRONT SQUAT + MILITARY PRESS
DAY 23 - CORE & CONDITIONING
7 ROUNDS @ EACH STATION ALTERNATING :30 @ EACH MOVEMENT
STATION 1 - 5% INCLINE SPRINTS / BURPEES
STATION 2 - RUSSIAN KB SWINGS / GLIDER BODY SAWS
STATION 3 - ROW / ROWER SEAT SIT UPS
STATION 4 - BOX JUMPS / BATTLE ROPE SLAMS
STATION 5 - STANDING OBLIQUE CRUNCHES / SKI
STATION 6 - TRX MOUNTAIN CLIMBERS / BEAR CRAWL 3 FORWARD 3 REVERSE
DAY 24 - TOTAL BODY H.I.I.T.
ROUND 1 - 8 MINUTE AMRAP @ EACH OF 12 REPS EACH
ROUND 2 - 6 MINUTE AMRAP @ EACH OF 8 REPS EACH
AMRAP #1
.08 SPRINT
AMRAP #2
KB GOBLET FORWARD LUNGES + PULSE
AMRAP #3