NOVEMBER H.I.I.T PROGRAMMING
Each month consists of 24 total workouts made for 6 per week.
DAY 1 - UPPER BODY & CORE
4 CONSECUTIVE ROUNDS OF :90 WORK / :30 REST @ EACH MOVE
MOUNTED RESISTANCE BAND OVERHEAD TRICEP EXTENSIONS
DB SUPINATED BICEP CURL + LATERAL SHOULDER RAISES
DAY 2 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS :20 WORK / :10 REST PER MOVE W/ :30 REST BETWEEN MOVES
SPRINTS / SKI
DB SPLIT LUNGE + MILITARY SHOULDER PRESS
DAY 3 - BUTT & LEGS
5 ROUND CIRCUIT OF :50 WORK / :10 REST PER MOVE
CIRCUIT 1
BARBELL DEADLIFTS / WEIGHT PLATE OVERHEAD STRAIGHT LEG SIT UPS
CIRCUIT 2
KB GOBLET CYCLIST SQUATS / MINI BAND SIDE PLANK LEG RAISES
CIRCUIT 3
DB FRONT RACK REVERSE LUNGES / BOSU HIP EXTENSIONS
CIRCUIT 4
DB BOX STEP UPS + :03 DESCENDING ISO / TRX OR GLIDER HAMSTRING EXTENSIONS
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
SEATED ON FLOOR 1 ARM DB MILITARY PRESS
DAY 5 - CORE & CONDITIONING
CIRCUIT 1 - 4 ROUNDS OF :45 WORK /:15 REST @ EACH
CIRCUIT 2 - 8 ROUNDS OF :20 WORK / :10 REST
CIRCUIT 3 - 4 ROUNDS OF :45 WORK /:15 REST @ each
DB @ CHEST STRAIGHT LEG SIT UPS / DB CLEANS / BOSU IRON CROSSES
CIRCUIT 4 - 8 ROUNDS OF :20 WORK / :10 REST
CIRCUIT 5 - 4 ROUNDS OF :45 WORK/:15 REST @ EACH
BATTLE ROPE SLAMS / WEIGHT PLATE PULLOVERS / STRAIGHT LEG BICYCLES
DAY 6 - TOTAL BODY H.I.I.T
DAY 7 - UPPER BODY & CORE
2 FULL ROUNDS OF 5 MINUTE AMRAPS @ EACH
AMRAP 1
10 MED BALL CROSSOVER PUSH UP / 10 BOX TRICEP DIPS + :03 ISO HOLD
AMRAP 2
100M SKI / 10 BARBELL SUMO DEADLIFT + UPRIGHT ROWS
AMRAP 3
10 DB CHEST FLYES / 10 GLIDER BODY SAWS + :03 ISO HOLD
AMRAP 4
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DB REVERSE LUNGES + SUPINATED BICEP CURL
MOUNTED RESISTANCE BAND REVERSE FLYES
MINI BAND + BARBELL FRONT SQUATS
DB TOE TOUCHES
DAY 9 - BUTT & LEGS
2 FULL ROUNDS OF 5 ROUND CIRCUITS OF :30 @ EACH MOVE
CIRCUIT 1
DB GOBLET 45º REVERSE LUNGES / MINI BAND LATERAL SQUAT WALKS
CIRCUIT 2
DB FRONT SQUATS + :03 ISO HOLD / BOX 1 LEG HIP THRUSTS
CIRCUIT 3
KB COSSACK SQUATS OFF BLOCKS + :03 ISO HOLD / MED BALL DEAD BUGS
CIRCUIT 4
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE PULLOVERS + STATIC LEG RAISE
KNEELING BARBELL SHOULDER PRESS
KB BOX STEP UPS + REVERSE LUNGE
DAY 11 - CORE & CONDITIONING
5 CONSECUTIVE ROUNDS OF :30 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - SPRINTS / 8% INCLINE SPRINTS
CIRCUIT 2 - SCISSOR KICKS / BURPEES
CIRCUIT 3 - 100M ROW / REST
CIRCUIT 4 - PLANK JACKS / HOLLOW ROCKS
CIRCUIT 5 - SKI / TABLE TOP CRUNCHES
CIRCUIT 7 - STRAIGHT LEG BICYCLES / BATTLE ROPE WAVES
DAY 12 - TOTAL BODY H.I.I.T.
REPS OF 25-15-5 PER MOVE @ EACH SET WITH A 10 MINUTE TIME CAP
SET 1
.25, .15, .05 SPRINTS / DB BENT OVER REVERSE FLYES / DB HAMMER CURLS
SET 2
REVERSE CRUNCHES / BARBELL THRUSTERS / TRICEP BOX DIPS
SET 3
250M, 150M, 100M SKI / KB SEW THE NEEDLES / KB PUSH PRESS
SET 4
DAY 13 - UPPER BODY & CORE
4 FULL ROUNDS
CIRCUIT - 8 ROUNDS OF :20 WORK / :10 REST
4 MINUTE AMRAP
8 DB 1 ARM SNATCHES / 8 HAND RELEASE PUSH UPS / 8 OBLIQUE V UPS
4 MINUTE AMRAP
10 BARBELL BICEP CURLS / 10 BOSU KNEELING OVERHEAD TRICEP EXTENSION / 10 WEIGHT PLATE DEAD BUGS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
BARBELL BACK RACK FORWARD LUNGE LEFT / BARBELL BACK SQUAT / BARBELL BACK RACK FORWARD LUNGE RIGHT
DB FORWARD & LATERAL SHOULDER RAISES
BOSU PUSH UP + 4 MOUNTAIN CLIMBERS
DAY 15 - BUTT & LEGS
6 ROUND CIRCUIT OF :45 WORK @ EACH MOVE
CIRCUIT 1
8% INCLINE SPRINT / MED BALL WALL BALLS / MED BALL 1 LEG HIP EXTENSIONS
CIRCUIT 2
BARBELL DEADLIFTS / KB GOBLET LATERAL LUNGES + PULSE / WEIGHT PLATE OVERHEAD SIT UPS
CIRCUIT 3
DB GOBLET SUMO SQUATS / SIDE PLANK LEG RAISES / MINI BAND DONKEY KICKS
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
BARBELL LANDMINE SQUATS + CALF RAISE
SEATED ON BOX DB SUPINATED CURL + MILITARY PRESS
DAY 17 - CORE & CONDITIONING
8 MINUTE AMRAP @ EACH W/ 8 REPS OF EACH MOVE
AMRAP 1 - .12 4% INCLINE SPRINT / STRAIGHT LEG BICYCLES
AMRAP 2 - 100M SKI / BOSU PLANK ELEVATORS
AMRAP 3 - PLANK JACKS / REVERSE CRUNCHES
AMRAP 4 - 100M ROW / STANDING OBLIQUE CRUNCHES
AMRAP 5 - MED BALL SLAMS / WEIGHT PLATE PULLOVERS
DAY 18 - TOTAL BODY H.I.I.T.
8 MINUTE SUPERSET @ EACH ALTERNATING 10 REPS OF EACH MOVE
SUPERSET 1 - .06 SPRINT / PULL UP ASSIST BAND HAMMER CURLS
SUPERSET 2 - PUSH UP + PULSE / DB THRUSTERS
SUPERSET 3 - BARBELL LANDMINE VIKING PRESS / BATTLE ROPE SLAMS
SUPERSET 4 - BOSU IRON CROSS / ROWER SEAT HAMSTRING EXTENSIONS
SUPERSET 5 - DB FRONT RACK FORWARD LUNGES / TRX FACE PULLS
DAY 19 - UPPER BODY & CORE
10 MINUTE AMRAP
100 SKI / 10 BARBELL UPRIGHT ROWS / 15 BARBELL WIPERS / 20 DB CROSS BODY CURLS
10 TO 1 REPS IN 10 MINUTE TIME CAP
DB RESISTANCE BAND BENT OVER REVERSE FLYES / DB TRICEP SKULL CRUSHERS + 03 ISO HOLD
10 MINUTE AMRAP
20 BATTLE ROPE WAVES / 20 RUSSIAN KB SWINGS / 20 KB OVERHEAD SIT UPS
10 TO 1 REPS IN 10 MINUTE TIME CAP
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
BARBELL LANDMINE SQUATS + CALF RAISE
DAY 21 - BUTT & LEGS
9 ROUND CIRCUIT OF :40 @ EACH MOVE
CIRCUIT 1 - BARBELL SUMO SQUATS / GLUTE BRIDGE MARCHES
CIRCUIT 2 - MINI BAND SKATER JUMPS / KB ROMANIAN DEADLIFTS
CIRCUIT 3 - DB BULGARIAN SPLIT SQUATS / REVERSE CRUNCHES
CIRCUIT 4 - KB COSSACK SQUATS / TRX 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
10 MINUTE AMRAP
100M ROW / 10 GLIDER BODY SAWS / 20 1 ARM DB SNATCHES
10 MINUTE CIRCUIT OF :30 @ EACH MOVE
SKI / BOSU IRON CROSS / SKI / BOSU PLANK ELEVATORS
10 MINUTE AMRAP
10 PVC PIPE RESISTED DEADBUGS / 15 TRX KNEELING CORE EXTENSIONS / 20 BOX JUMPS
10 MINUTE CIRCUIT OF :30 @ EACH MOVE
BATTLE ROPE SLAMS / REVERSE CRUNCHES / BATTLE ROPE SLAMS / MED BALL RUSSIAN TWISTS
DAY 24 - TOTAL BODY H.I.I.T.
3 CONSECUTIVE ROUNDS OF :60 WORK @ EACH MOVE PER CIRCUIT
CIRCUIT 1 - SKI / BUTTERFLY SIT UPS / PUSH UPS + :03 DESCENDING ISO
CIRCUIT 2 - DB GOBLET PLYO SQUAT / DB HAMMER CURLS / DB OVERHEAD TRICEP EXTENSIONS
CIRCUIT 3 - BARBELL PUSH PRESS / BARBELL FRONT RACK REVERSE LUNGE / BOSU SIDE PLANK DIPS
CIRCUIT 4 - TRX FACE PULLS / KB ROMANIAN DEADLIFTS / TABLE TOP CRUNCHES