JUNE 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
2 FULL ROUNDS OF 4 MINUTE AMRAPS
AMRAP #1 - 20 BATTLE ROPE SLAMS / 10 RESISTANCE BAND REVERSE GRIP BICEP CURLS + LATERAL SHOULDER RAISE
AMRAP #2 - 10 CALORIE ARM ONLY ASSAULT BIKE / DECLINE PUSH UPS
AMRAP #3 - 10 TRX FACE PULLS / 20 MOUNTAIN CLIMBERS
AMRAP #4 - 10 BARBELL UPRIGHT ROWS / 10 STABILITY BALL OR BOSU CRUNCHES
AMRAP #5 - 10 DB MILITARY PRESS / 10 DB OVERHEAD TRICEP EXTENSIONS
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
DB BOX STEP UPS + HAMMER BICEP CURL + ARNOLD PRESS
4% INCLINE SPRINTS
DAY 3 - BUTT & LEGS
10 MINUTE TIME CAP @ EACH STATION, REPS CAN BE DONE IN ANY ORDER
STATION 1
36 DB GOBLET SPLIT LUNGES PER SIDE
STATION 2
36 KB GOBLET COSSACK SQUATS PER SIDE
36 KB SPLIT STANCE DEADLIFTS PER SIDE
STATION 3
48 MINI BAND LATERAL LEG EXTENSION PER SIDE
STATION 4
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DAY 5 - CORE & CONDITIONING
SET 1 - 12 MINUTE TIME CAP 1 MILE RUN
THEN
50 TABLETOP CRUNCHES / 50 MED BALL RUSSIAN TWISTS
SET 2 - 12 MINUTE AMRAP OF 12 REPS EACH
V UPS / PLANK ELEVATORS / BURPEE + BROAD JUMPS
SET 3 - 12 MINUTE TIME CAP 1600M SKI / ROW
THEN
50 BICYCLES / 50 REVERSE CRUNCHES
SET 4 - 12 MINUTE AMRAP OF 12 REPS EACH
DAY 6 - TOTAL BODY H.I.I.T
4 CONSECUTIVE ROUNDS OF :50 WORK /:10 REST AT EACH CIRCUIT
CIRCUIT 1
SPRINT / MED BALL BUTTERFLY SIT UPS
CIRCUIT 2
DB GOBLET LATERAL LUNGES / BOSU DB PULLOVERS
CIRCUIT 3
BARBELL LANDMINE VIKING PRESS / BARBELL LANDMINE SQUATS
CIRCUIT 4
CIRCUIT 5
DAY 7 - UPPER BODY & CORE
8 MINUTE SUPERSET @ EACH W/ 10 REPS PER MOVE
SUPERSET 1
DOUBLE CRUNCHES / DB ZOTTMAN CURL + BENT OVER TRICEP EXTENSION
SUPERSET 2
BARBELL CHEST PRESS / BARBELL WIPERS
SUPERSET 3
100M ROW / KB 1 ARM BUTT UP PRESSES
SUPERSET 4
200M SKI / HAND RELEASE PUSH UP + PLANK SHOULDER TAPS
SUPERSET 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 + HAMMER BICEP CURL
BARBELL BENT OVER REVERSE GRIP ROWS
DAY 9 - BUTT & LEGS
SET 1 - 10 MINUTE AMRAP OF 12 REPS EACH
120M ROW / DB BULGARIAN SPLIT SQUATS / SUPERMANS
SET 2 - 10 MINUTE EMOM
6 KB COSSACK SQUATS + PULSE / 10 DOUBLE CRUNCHES
SET 3 - 10 MINUTE AMRAP OF 12 REPS EACH
BOX JUMPS / MED BALL OVERHEAD FORWARD LUNGES / MED BALL DEAD BUGS
SET 4 -10 MINUTE EMOM
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB SUPINATED CURLS / DB TRICEP SKULL CRUSHERS (ALTERNATE ROUNDS)
RESISTANCE BAND BENT OVER REVERSE FLYES
DAY 11 - CORE & CONDITIONING
7 CONSECUTIVE ROUNDS :30 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - KB RUSSIAN SWINGS / BARBELL LANDMINE BUS DRIVERS
CIRCUIT 2 - WEIGHT PLATE PULLOVERS / BOSU BURPEE JUMP OVERS
CIRCUIT 3 - ROW / ROWER SEAT KNEE TUCK INS
CIRCUIT 4 - MINI BAND HIGH KNEES / MINI BAND MOUNTAIN CLIMBERS
CIRCUIT 5 - SKI / DB @ CHEST SIT UPS
CIRCUIT 6 - MED BALL SLAMS / BATTLE ROPE WAVES
DAY 12 - TOTAL BODY H.I.I.T.
SET 1 - 16 ROUNDS TABATA ALTERNATING
SET 2 - 8 MINUTE 10 TO 1 REPS
BARBELL REVERSE GRIP CURLS / TRX ROWS
set 3 - 16 ROUNDS TABATA ALTERNATING
MED BALL TRICEP PUSH UPS / STABILITY BALL HIP EXTENSION + HAMSTRING EXtENSION
SET 4 - 8 MINUTE 10 TO 1 REPS
KB SUMO SQUATS + PULSE / KB SEW THE NEEDLES
SET 5 - 16 ROUNDS TABATA ALTERNATING
DAY 13 - UPPER BODY & CORE
4 ROUNDS OF :50 WORK / :10 REST @ EACH MOVE PER CIRCUIT
CIRCUIT 1
JUMP ROPE / DB 1 ARM HAMMER CURL + STATIC CURL HOLD / BOSU IRON CROSS
CIRCUIT 2
PLANK JACKS / BARBELL CHEST PRESS + WIPER / BARBELL PUSH PRESS
CIRCUIT 3
BATTLE ROPE JACKS / ROW / MED BALL CROSSOVER PUSH UPS
CIRCUIT 4
SKI / TRX TRICEP EXTENSIONS / STABILITY BALL STRAIGHT LEG ROTATIONS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
5% INCLINE SPRINTS
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
PUSH UPS + 4 MOUNTAIN CLIMBERS
DB FORWARD LUNGE + SUPINATED BICEP CURL + ARNOLD PRESS
WEIGHT PLATE GROUND TO OVERHEAD LIFTS
BARBELL ROMANIAN DEADLIFTS + :03 ISO HOLD
DAY 17 - CORE & CONDITIONING
45 MINUTE CHIPPER W/ 8 BURPEES BETWEEN EACH MOVE
1 MILE RUN / 1600M ROW / 1600M SKI
DAY 18 - TOTAL BODY H.I.I.T.
4 CONSECUTIVE ROUNDS OF :45 @ EACH MOVE
CIRCUIT 1
DB BOX STEP UP + HAMMER CURL / DB BENT OVER TRICEP EXTENSIONS / DB TOE TOUCHES
CIRCUIT 2
KB GOBLET SQUATS + :04 ISO HOLD / TRICEP PUSH UPS / BATTLE ROPE SLAMS + STATIC SQUAT HOLD
CIRCUIT 3
SKI / PULL UP ASSIST BAND SUPINATED CURLS / LATERAL BEAR CRAWLS
CIRCUIT 4
BARBELL REVERSE GRIP BENT OVER ROWS / BARBELL PUSH PRESS / TRX CORE EXTENSIONS
DAY 19 - UPPER BODY & CORE
5 CONSECUTIVE ROUNDS OF :30 WORK / :15 REST @ EACH CIRCUIT
CIRCUIT 1 - BARBELL CLEANS / HAND RELEASE PUSH UP + PLANK SHOULDER TAP
CIRCUIT 2 - STAR CRUNCHES / DB FORWARD + LATERAL SHOULDER RAISE
CIRCUIT 3 - DB BENT OVER REVERSE FLYE / BATTLE ROPE WAVES
CIRCUIT 4 - SKI / BOSU KNEELING DB ZOTTMAN CURLS
CIRCUIT 5 - 1 ARM KB CHEST PRESS / OBLIQUE V UPS
CIRCUIT 6 - TRX TRICEP EXTENSIONS / TABLETOP CRUNCHES
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB BENT OVER TRICEP EXTENSIONS
BARBELL BENT OVER REVERSE GRIP ROWS
DAY 21 - BUTT & LEGS
6 ROUNDS ALTERNATING 12 REPS @ EACH MOVE PER SUPERSET
SUPERSET 1 - HYDRANT EXTENSIONS / GLIDER BODY SAWS
SUPERSET 2 - MINI BAND PLANK LEG RAISES / MINI BAND PLYO SQUATS
SUPERSET 3 - BARBELL SUMO DEADLIFTS / BARBELL BURPEE JUMP OVERS
SUPERSET 4 - KB COSSACK SQUATS / SKI
SUPERSET 5 - DB GOBLET SPLIT LUNGES / GLUTE BRIDGE MARCHES
SUPERSET 6 - BROAD JUMPS / TRX 1 LEG SQUATS
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
DAY 23 - CORE & CONDITIONING
12 MINUTE AMRAP @ EACH W/ 12 REPS EACH MOVE
AMRAP 1
BURPEES / DB RUSSIAN TWISTS / BOSU IRON CROSS PER SIDE
AMRAP 2
AB ROLLOUTS / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS / 200M SKI
AMRAP 3
BATTLE ROPE SLAMS / SIDE PLANK DIPS PER SIDE / RUSSIAN KB SWINGS
AMRAP 4
DAY 24 - TOTAL BODY H.I.I.T.
4 CONSECUTIVE ROUNDS OF :45 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1
DECLINE PUSH UPS + PULSE / WEIGHT PLATE OVERHEAD REVERSE LUNGES / SEAL JACKS
CIRCUIT 2
DUAL KB 1 LEG DEADLIFTS / DUAL KB PUSH PRESSES / BUTTERFLY SIT UPS
CIRCUIT 3
DB OVERHEAD TRICEP EXTENSIONS / DB HAMMER CURLS / BARBELL FRONT SQUATS
CIRCUIT 4