JULY H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
MOUNTED RESISTANCE BAND REVERSE FLYES
DAY 3 - BUTT & LEGS
10 MINUTE LADDER, STARTING @ 2 AND + 2 REPS EACH ROUND @ EACH
LADDER 1 - KB GOBLET REVERSE LUNGES / MED BALL SLAMS
LADDER 2 - DB COSSACK SQUATS / GLIDER HAMSTRING EXTENSIONS
LADDER 3 - BARBELL BACK SQUATS + PULSE / BODY WEIGHT GOOD MORNINGS
LADDER 4 - BOSU SUPERMANS / DB GOBLET BOX STEP UPS
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
RESISTANCE BAND SUPINATED BICEP CURL + LATERAL SHOULDER RAISE
DB FORWARD LUNGE LEFT LEG / SQUAT / DB FORWARD LUNGE RIGHT LEG
DAY 5 - CORE & CONDITIONING
STATION 1 - 12 ROUND CIRCUIT OF :45 / :15 @ EACH MOVE
HIGH PLANK HOLD ON BOSU (BOTTOM UP)
STATION 2 - 12 MINUTE AMRAP
STATION 3 - 12 ROUND CIRCUIT OF :45 / :15 @ EACH MOVE
DAY 6 - TOTAL BODY H.I.I.T
2 FULL ROUNDS - 5 MINUTE AMRAP @ EACH
AMRAP 1
10 STABILITY BALL STRAIGHT LEG ROTATIONS
AMRAP 2
8 DB BENT OVER TRICEP EXTENSIONS
AMRAP 3
AMRAP 4
DAY 7 - UPPER BODY & CORE
8 MINUTE SUPERSET OF 10 REPS OF EACH MOVE
SUPERSET 1
BURPEE + 4 PUSH UPS / BATTLE ROPE SLAMS
SUPERSET 2
DB SUPINATED CURL / DB @ CHEST SIT UPS + :04 DESCENDING ISO
SUPERSET 3
BOSU DB CHEST FLYES / BOSU SIDE PLANK REACH THROUGHS
SUPERSET 4
DB TRICEP SKULL CRUSHERS / DB SEE SAW SHOULDER PRESS
SUPERSET 5
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
BARBELL CHEST PRESS + STATIC HIP EXTENSION
4% INCLINE SPRINTS
45 DEGREE ARMS OVERHEAD PULSES
DAY 9 - BUTT & LEGS
12 MINUTE CIRCUIT OF :60 @ EACH MOVE
CIRCUIT 1
DB REVERSE LUNGE / DB COSSACK SQUATS
DB GOBLET SQUAT PULSES / PLANK LEG RAISES
CIRCUIT 2
BARBELL DEADLIFTS / GLIDER HAMSTRING EXTENSIONS
WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS / WEIGHT PLATE GROUND TO OVERHEAD LIFTS
CIRCUIT 3
KB BULGARIAN SPLIT SQUATS RIGHT / KB BULGARIAN SPLIT SQUATS LEFT
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE PULLOVER + STATIC LEG RAISE
PULL UP ASSIST BAND HAMMER CURLS + :06 DESCENDING ISO
DAY 11 - CORE & CONDITIONING
SET 1 - 3 ROUNDS
:25 SPRINT
SET 2 - 3 ROUNDS
SET 3 - 3 ROUNDS
SET 4 - 3 ROUNDS
DAY 12 - TOTAL BODY H.I.I.T.
7 MINUTE SUPERSET OF 12 REPS PER MOVE@ EACH
SUPERSET 1 -100M SKI / BOSU DB CHEST PRESS + CHEST FLYE
SUPERSET 2 - MINI BAND + BARBELL FRONT SQUATS / PLANK ELEVATORS
SUPERSET 3 - DUAL KB BENT OVER ROWS / DUAL KB REVERSE LUNGE + PULSE
SUPERSET 4 - .12 SPRINT / RESISTANCE BAND LATERAL SHOULDER RAISES
SUPERSET 5 - DB OVERHEAD SIT UPS + :04 DESCENDING ISO / DB CROSS BODY CURLS
SUPERSET 6 - MED BALL SLAMS / TRX TRICEP EXTENSIONS
DAY 13 - UPPER BODY & CORE
8 ROUND CIRCUIT OF :30 @ EACH MOVE
CIRCUIT 1 - SPRINTS / V UPS
CIRCUIT 2 - DB SUPINATED CURLS / BENT OVER DB TRICEP EXTENSIONS
CIRCUIT 2 - ROWER SEAT BODY SAWS / HORSESHOES
CIRCUIT 3 - BARBELL CHEST PRESS / BARBELL WIPERS
CIRCUIT 4 - SKI / MED BALL PLANK JACKS
CIRCUIT 5 - TABLE TOP CRUNCHES / KB BENT OVER ROW + PULSE
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINT / SKI / ROW / ASSAULT BIKE
DB REVERSE LUNGE + HAMMER BICEP CURL
DAY 15 - BUTT & LEGS
15 MINUTE TIME CAP @ EACH STATION
STATION 1 - 4 ROUNDS OF 12 REPS
BARBELL LANDMINE SQUAT + CALF RAISE / BOX STEP UPS / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS
STATION 2 - 5 ROUNDS OF 10 REPS
DUAL DB RUSSIAN SWINGS / DB CURTSY LUNGE PER SIDE / 1 LEG HIP EXTENSION PER SIDE
STATION 3 - 4 ROUNDS OF 10 REPS
KB SUMO DEADLIFTS / MINI BAND HYDRANT EXTENSIONS PER SIDE / SIDE PLANK LEG RAISES PER SIDE
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL FRONT RACK FORWARD LUNGE
DAY 17 - CORE & CONDITIONING
8 ROUNDS OF :30 WORK / :10 REST PER MOVE @ EACH CIRCUIT
CIRCUIT 1 - INCLINE SPRINTS (0, 12, 10, 8, 6, 4, 2, 0 INCLINES)
CIRCUIT 2 - PVC PIPE RESISTED DEAD BUGS
CIRCUIT 3 - BOSU DB IRON CROSSES
DAY 18 - TOTAL BODY H.I.I.T.
SET 1
10 MINUTE CIRCUIT :60 @ EACH
KNEELING BOSU DB SUPINATED CURL + 1/2 REP
SET 2
10 MINUTE AMRAP
10 MED BALL OBLIQUE WALL SLAMS
SET 3
10 MINUTE AMRAP
10 MINI BAND LATERAL LUNGES PER SIDE
SET 4
10 MINUTE CIRCUIT :60 @ EACH
DAY 19 - UPPER BODY & CORE
10 MINUTE AMRAP 1
10 STANDING BOSU DB LATERAL SHOULDER RAISES
10 MINUTE AMRAP 2
12 DB OVERHEAD TRICEP EXTENSION
10 MINUTE AMRAP 3
10 MINUTE AMRAP 4
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
BARBELL BENT OVER REVERSE GRIP ROWS
SPRINT / SKI / ROW / ASSAULT BIKE
DAY 21 - BUTT & LEGS
3 CONSECUTIVE CIRCUIT ROUNDS OF :60 WORK /:10 REST @ MOVE
CIRCUIT 1 - PLYO SQUATS / WEIGHTED BOX HIP THRUSTS
CIRCUIT 2 - BARBELL SUMO DEADLIFTS / HIGH PLANK LEG RAISES
CIRCUIT 3 - LEG ONLY ROW / SUPERMAN PULSES
CIRCUIT 4 - PVC PIPE OVERHEAD SQUATS / WEIGHT PLATE PULLOVERS
CIRCUIT 5 - DB FRONT RACK SPLIT LUNGE LEFT / DB FRONT RACK SPLIT LUNGE RIGHT
CIRCUIT 6 - MINI BAND DONKEY KICKS / MINI BAND DEAD BUGS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
DAY 23 - CORE & CONDITIONING
8 MINUTE EMOM @ EACH
EMOM 1 - 50M SKI / 10 BOSU PLANK ELEVATORS
EMOM 2 - 12 RUSSIAN KB SWINGS / 6 BOX JUMPS
EMOM 3 - 6 V UPS / 12 BATTLE ROPE WAVES
EMOM 4 - 8 STANDING OBLIQUE CRUNCHES / 20 JUMP ROPE
EMOM 5 - .06 SPRINT / 8 MED BALL BUTTERFLY SIT UPS
DAY 24 - TOTAL BODY H.I.I.T.
6 CONSECUTIVE CIRCUIT ROUNDS OF :45 WORK @ EACH MOVE
CIRCUIT 1 - BURPEES / KB GOBLET SQUAT
CIRCUIT 2 - DB ROMANIAN DEADLIFT / DB ARNOLD SHOULDER PRESS
CIRCUIT 3 - BOX TRICEP DIPS / INCLINE BAR PUSH UPS
CIRCUIT 4 - SKI / BARBELL CLEAN + PRESS
CIRCUIT 5 - TRX REVERSE FLYES / MED BALL SLAMS