OCTOBER 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
4% INCLINE SPRINTS
SKI / ROW / ASSAULT BIKE
DAY 3 - BUTT & LEGS
10 ROUND CIRCUIT OF :40 WORK / :20 REST @ EACH
CIRCUIT 1 - KB SUMO SQUATS + PULSE / GLIDER BODY SAWS
CIRCUIT 2 - BARBELL ROMANIAN DEADLIFTS / PVC PIPE RESISTED DEAD BUGS
CIRCUIT 3 - TRX 1 LEG SQUATS / MINI BAND SIDE PLANK LEG RAISE
CIRCUIT 4 - DB FORWARD WALKING LUNGES / GLUTE BRIDGE MARCHES
DAY 4 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
PULL UP ASSIST SUPINATED BAND CURL + :04 ISO HOLD
DAY 5 - CORE & CONDITIONING
2 FULL ROUNDS OF 5 MINUTE CIRCUITS OF :30 @ EACH MOVE
SET 1 - 6% INCLINE SPRINT / FLAT SPRINTS
SET 2 - DECLINE MOUNTAIN CLIMBERS / BOX JUMPS
SET 3 - MED BALL PULLOVERS + LEG RAISE / MED BALL SLAMS
SET 4 - SKI / GLIDER PIKE PULL INS
DAY 6 - TOTAL BODY H.I.I.T
10 ROUND CIRCUIT OF :45 WORK /:15 REST
10 MINUTE AMRAP OF 10 REPS @ EACH MOVE
10 ROUND CIRCUIT OF :45 WORK /:15 REST
1 ARM KB SEE SAW SHOULDER PRESS
10 MINUTE AMRAP OF 10 REPS @ EACH MOVE
DAY 7 - UPPER BODY & CORE
6 ROUND CIRCUIT OF :30 @ EACH MOVE
CIRCUIT 1 - DECLINE PUSH UPS / OBLIQUE REVERSE CRUNCHES / BOSU SUPERMANS
CIRCUIT 2 - HORSESHOES / KB 1 ARM BENT OVER ROW / KB 1 ARM CHEST PRESS
CIRCUIT 3 - BARBELL UPRIGHT ROW / BATTLE ROPE SLAMS / STAR CRUNCHES
CIRCUIT 4 - MOUNTAIN CLIMBERS / TRX TRICEP EXTENSIONS / DB SUPINATED BICEP CURL
DAY 8 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
INCLINE SPRINTS (2,4,6,8,6,4,2,0)
DB FORWARD + LATERAL SHOULDER RAISES
KNEELING BOSU DB OVERHEAD TRICEP EXTENSIONS
DAY 9 - BUTT & LEGS
5 ROUND CIRCUIT OF :40 WORK /:20 REST @ EACH MOVE
CIRCUIT 1 - DB BULGARIAN SPLIT SQUATS / WEIGHT PLATE OVERHEAD SIT UPS
CIRCUIT 2 - LEG ONLY ASSAULT BIKE / ROWER SEAT HAMSTRING EXTENSIONS
CIRCUIT 3 - KB COSSACK SQUATS / MINI BAND HYDRANT EXTENSIONS
CIRCUIT 4 - BARBELL LANDMINE SQUAT + PULSE / GLIDER BODY SAWS
DAY 10 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
DB REVERSE LUNGE + HAMMER BICEP CURL
DAY 11 - CORE & CONDITIONING
10 MINUTE TIME CAP
1 MILE SPRINT
10 MINUTE CIRCUIT OF :30 WORK @ EACH
TRX CORE EXTENSIONS / 1 ARM KB OVERHEAD SIT UPS
10 MINUTE TIME CAP
10 MINUTE CIRCUIT OF :30 WORK @ EACH
DAY 12 - TOTAL BODY H.I.I.T.
3 ROUNDS OF :45 WORK / :15 REST PER MOVE @ EACH CIRCUIT
CIRCUIT 1
KB SEW THE NEEDLES / KB FORWARD LUNGES / DUAL KB THRUSTERS
CIRCUIT 2
BATTLE ROPE SLAM + 2 PUSH UPS / SKI / BARBELL REVERSE GRIP BENT OVER ROWS
CIRCUIT 3
DB BENT OVER TRICEP EXTENSIONS / DB BUS DRIVERS / MED BALL WALL BALLS
CIRCUIT 4
TRX SQUAT JUMPS / DB SPLIT STANCE DEADLIFTS / TABLE TOP CRUNCHES
DAY 13 - UPPER BODY & CORE
10 MINUTE CAP OF 10 TO 1 REPS @ EACH STATION
STATION 1 - DB BENT OVER REVERSE FLYES / DB NARROW CHEST PRESS
STATION 2 - CALORIE ROW / TRICEP BOX DIPS
STATION 3 - BARBELL Z PRESS / AB ROLLOUTS
STATION 4 - CALORIE SKI / TRX REVERSE GRIP BICEP CURLS
DAY 14 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
DUAL KB FRONT SQUAT + MILITARY PRESS
6% INCLINE SPRINTS
1 ARM DB SUPINATED CURL + STATIC BICEP CURL HOLD
DAY 15 - BUTT & LEGS
15 MINUTE AMRAP @ EACH
AMRAP 1
.18 4% INCLINE RUN / 12 BARBELL SUMO SQUATS / 16 PLANK LEG RAISES
AMRAP 2
100 MINI BAND SKATER JUMPS / 16 KB COSSACK SQUATS / 16 MINI BAND HYDRANT EXTENSIONS
AMRAP 3
400M ROW / 12 DB BOX STEP UP + :04 DESCENDING ISO / 12 DB PULLOVERS
DAY 16 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 TRANSITION REST BETWEEN EACH MOVEMENT
WEIGHT PLATE OVERHEAD FORWARD & REVERSE LUNGES
DAY 17 - CORE & CONDITIONING
45 MINUTE TIME CAP CHIPPER *COMPLETE .18 RUN / 300M ROW / 300M SKI BETWEEN EACH MOVE
DAY 18 - TOTAL BODY H.I.I.T.
3 FULL ROUNDS OF 5 MINUTE AMRAP @ EACH
AMRAP #1
8% INCLINE .06 SPRINT / 16 GLUTE BRIDGE MARCHES / 12 KB SUMO DEADLIFTS + UPRIGHT ROWS
AMRAP #2
100M ROW / 16 BARBELL LANDMINE 1 ARM VIKING PRESS / 8 MED BALL BUTTERFLY SIT UPS
AMRAP #3
12 TRX CHEST PRESS / 12 DB 1 ARM BENT OVER ROWS / 16 BOSU IRON CROSS
DAY 19 - UPPER BODY & CORE
ROUNDS 1, 3, 5 - :60 WORK /:10 REST ROTATING @ EACH
ROUNDS 2, 4 - :30 WORK /:10 REST ROTATING @ EACH
KNEELING DB ARNOLD PRESS ON BOSU
DAY 20 - TOTAL BODY TABATA
8 CONSECUTIVE ROUNDS OF :20 WORK / :10 REST PER MOVEMENT W/ :30 REST BETWEEN MOVES
SPRINTS
DAY 21 - BUTT & LEGS
10 MINUTE LADDERS @ EACH INCREASING REPS BY 2 (START @ 2)
LADDER 1 - KB DEADLIFTS / MINI BAND LATERAL SQUAT WALKS
LADDER 2 - DB BOX STEP UPS / MED BALL 1 LEG HIP EXTENSION
LADDER 3 - DB BULGARIAN SPLIT SQUATS / OBLIQUE REVERSE CRUNCHES
LADDER 4 - BARBELL FRONT SQUATS / TRX CORE EXTENSION
DAY 22 - TOTAL BODY STRENGTH CIRCUIT
6 ROUNDS OF :45 WORK / :15 REST @ EACH MOVE
KB SPLIT STANCE ROMANIAN DEADLIFTS
DB CHEST FLYES + STATIC HIP EXTENSION
DAY 23 - CORE & CONDITIONING
DAY 24 - TOTAL BODY H.I.I.T.
5 ROUNDS @ EACH CIRCUIT
CIRCUIT 1 - :45 BARBELL SHOULDER PRESS / :15 BARBELL CURLS / :30 REST
CIRCUIT 2 - :45 1 ARM DB BENT OVER ROWS / :15 HORSESHOES / :30 REST
CIRCUIT 3- :45 SKI / :15 HIGH PLANK HOLD / :30 REST
CIRCUIT 4 - :45 KB 1 ARM OVERHEAD SIT UPS / :15 RUSSIAN KB SWINGS / :30 REST
CIRCUIT 5 - :45 DB SPLIT STANCE SQUATS / :15 BURPEES / :30 REST
CIRCUIT 6 - :45 MED BALL TRICEP PUSH UPS /:15 MED BALL GROUND TO OVERHEAD LIFT / :30 REST