JANUARY H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
7 MINUTE EMOM @ EACH STATION
STATION 1 - 50M SKI / 8 STAR CRUNCHES
STATION 2 - 10 BATTLE ROPE SLAMS / 6 DUAL KB SHOULDER PRESS
STATION 3 - 5 BURPEES / 6 DB HAMMER CURLS
STATION 4 - 8 PUSH UPS / 8 V UPS
STATION 5 - 20 MOUNTAIN CLIMBERS / 8 DB BENT OVER ROWS
STATION 6 - 10 HORSESHOES / 10 TRICEP BOX DIPS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB FORWARD LUNGE + SUPINATED BICEP CURL @ BOTTOM
DAY 3 - BUTT & LEGS
2 FULL ROUNDS OF 5 MINUTE AMRAPS @ EACH W/ 10 REPS OF EACH MOVE
AMRAP 1
.08 8% INCLINE RUN / BARBELL SUMO SQUATS
AMRAP 2
KB COSSACK SQUATS PER SIDE / RUSSIAN KB SWINGS
AMRAP 3
MED BALL 1-LEG HIP EXTENSION PER SIDE / DB 1 LEG DEADLIFTS
AMRAP 4
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL FRONT RACK SPLIT LUNGES
DAY 5 - CORE & CONDITIONING
DAY 6 - TOTAL BODY H.I.I.T
3 FULL ROUNDS OF 5 MINUTE AMRAPS AT EACH
AMRAP 1
8 BARBELL REVERSE GRIP BENT OVER ROWS
AMRAP 2
6 DB BOX STEP UPS + HAMMER CURL PER SIDE
AMRAP 3
DAY 7 - UPPER BODY & CORE
STATION 1 - 2 ROUNDS OF :45 WORK / :15 REST
STATION 2 - 10 MINUTE 10 TO 1
BARBELL LANDMINE 1 ARM VIKING PRESS PER SIDE
STATION 3 - 10 MINUTE AMRAP
6 KNEELING DB SHOULDER HALOS PER SIDE
STATION 4 - 10 MINUTE 10 TO 1
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
4% INCLINE SPRINTS
MED BALL BEAR HUG SQUATS + PULSE
ROWER SEAT DECLINE PUSH UP + KNEE TUCK IN
KB GOBLET BULGARIAN SPLIT SQUATS
DAY 9 - BUTT & LEGS
10 MINUTE CIRCUIT @ EACH STATION ALTERNATING :60 @ EACH MOVE
STATION 1 - LEGS ONLY ROW / SIDE PLANK LEG RAISES
STATION 2 - PLYO LUNGES / KB DEADLIFTS
STATION 3 - BARBELL LANDMINE SQUATS + CALF RAISE / GLUTE BRIDGE MARCHES
STATION 4 - MINI BAND SKATER JUMPS / MINI BAND LATERAL SQUAT WALKS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE DEFICIT PUSH UPS + PULSE
ROWER SEAT HAMSTRING EXTENSIONS
DAY 11 - CORE & CONDITIONING
STATION 1 - 10 MINUTE TIME CAP
STATION 2 - 5 ROUNDS ALTERNATING :30 EACH MOVEMENT
STATION 3 - 5 ROUNDS ALTERNATING :30 EACH MOVEMENT
MINI BAND STRAIGHT LEG BICYCLES
STATION 4 - 10 MINUTE AMRAP
DAY 12 - TOTAL BODY H.I.I.T.
SET 1 - 10 MINUTE ALTERNATING :30 WORK @ EACH
BATTLE ROPE JACKS / DB TRICEP SKULL CRUSHERS
SET 2 - 10 MINUTE AMRAP
10 GLIDER HIP EXTENSION + HAMSTRING EXTENSION
SET 3 - 10 MINUTE ALTERNATING :30 WORK @ EACH
KB PUSH PRESSES / ALTERNATING 1-LEG TOE TOUCHES
SET 4 - 10 MINUTE AMRAP
DAY 13 - UPPER BODY & CORE
4 ROUNDS OF :50 WORK /:10 REST @ EACH MOVE PER SET
SET 1
DB SUPINATED CURLS + LATERAL SHOULDER RAISES
SET 2
RESISTANCE BAND BENT OVER TRICEP EXTENSIONS
RESISTANCE BAND ANTI ROTATION PRESSES
SET 3
SET 4
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
INCLINE SPRINTS
KB GOBLET SQUATS + REVERSE LUNGE
DB PULLOVERS + STATIC LEG RAISE
DAY 15 - BUTT & LEGS
3 ROUNDS OF :60 WORK @ EACH MOVEMENT PER STATION
STATION 1
DB BOX STEP UPS / 1-LEG BOX HIP THRUSTS / DB OVERHEAD STRAIGHT LEG SIT UPS
STATION 2
BARBELL BACK SQUATS / ROWER SEAT HAMSTRING EXTENSIONS / BODY WEIGHT LATERAL LUNGES
STATION 3
KB ROTATIONAL SQUATS LEFT / KB ROTATIONAL SQUATS RIGHT / SIDE PLANK LEG RAISES
STATION 4
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB TRICEP SKULL CRUSHERS + STATIC HIP EXTENSION
PULL UP ASSIST BAND HAMMER CURLS
DAY 17 - CORE & CONDITIONING
2 FULL ROUNDS OF 5 MINUTE CIRCUITS EACH
CIRCUIT 1
:30 4% INCLINE SPRINT / :30 PLANK ELEVATORS
CIRCUIT 2
:30 MED BALL OR SLAM BALL SLAMS / :30 BARBELL LANDMINE BUS DRIVERS
CIRCUIT 3
:30 HORSESHOES / :30 REVERSE CRUNCHES
CIRCUIT 4
:30 BATTLE ROPE WAVES / :30 DB TOE TOUCHES
DAY 18 - TOTAL BODY H.I.I.T.
45 MINUTE CHIPPER W/ .08 RUN OR 150M SKI OR 150M ROW BETWEEN EACH MOVEMENT
DAY 19 - UPPER BODY & CORE
15 MINUTE AMRAP @ EACH STATION
STATION 1
STATION 2
STATION 3
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DAY 21 - BUTT & LEGS
3 CONSECUTIVE ROUNDS OF :90 WORK / :30 REST PER MOVEMENT
MINI BAND PLANK HYDRANT EXTENSIONS
KB GOBLET BULGARIAN SPLIT SQUATS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
DB PULLOVERS + STATIC LEG RAISE
DB BOX STEP UPS + HAMMER CURL @ TOP
BARBELL FLOOR CHEST PRESS + WIPERS
DAY 23 - CORE & CONDITIONING
6 ROUNDS OF :30 WORK / :10 REST PER MOVE PER STATION
STATION 1
ASSAULT BIKE / KB SUMO DEADLIFT + UPRIGHT ROWS
STATION 2
DB + MINI BAND GOBLET SQUATS / MINI BAND SKATERS
STATION 3
STATION 4
MED BALL CROSSOVER PUSH UPS / MED BALL SLAMS
STATION 5
HORSESHOES / BATTLE ROPE WAVES
STATION 6
DAY 24 - TOTAL BODY H.I.I.T.
3 ROUNDS OF :45 WORK /:15 REST @ EACH SET
SET 1
ROW / DUAL KB BOX STEP UPS / BOSU MID CRUNCHES
SET 2
BARBELL BENT OVER REVERSE GRIP ROWS + PULSE / TRICEP BOX DIPS / SKI
SET 3
HAND RELEASE PUSH UPS / MED BALL OVERHEAD STRAIGHT LEG SIT UPS / JUMP ROPE
SET 4
SPRINTS / DB HAMMER CURLS / DB GOBLET LATERAL LUNGES