Workout 1: Superset HIIT
Circuit 1:
– Pushups x 20
– Bodyweight squats x 50
– Weighted crunches x 50
– Alternating plyometric lunges x 20
* Rest 1 minute *
– Repeat the 5-minute run (for maximum distance)
Circuit 2:
– Plank x 1-minute
– Jump squats x 20
– Bicycle crunches x 50
– Walking lunges x 1 minute
* Rest 1 minute *
– Finish with one more 5-minute run (pick up the pace, make this your best run yet!)
Workout 2: AMRAP HIIT
How to do it: Set your timer for 25 minutes and do as many rounds as possible (AMRAP) of the
following exercises in the time allotted. Keep track of how many rounds you’re able to make it
through, and try to beat it next time.
– Squat to overhead press with moderate to heavy weight x 15
– Pushups x 10
– Box jumps x 15
– Burpees x 10
– Plate swings with moderate weight x 15
– V-sits (V-situps) x 10
Workout 3: Plyo + strength HIIT
How to do it: Complete as straight sets.
Plyometric round:
– Single-arm kettlebell swings x 10 each arm
– Alternating plyometric lunges x 20
– Jump squats (focus on height of the jump as well as a soft landing) x 10
– Crossover pushups on a BOSU x 20
– Burpees with a BOSU x 10
Repeat 2 times, then rest for 2 minutes
Strength round:
– Decline pushups with feet on bench or step x 10
– Triceps bench dips x 20
– Single-arm dumbbell rows (heavy) each arm x 10
– Pullups x 10-20
Repeat 3 times and then rest for 2 minutes
Core round/finisher:
– Weighted crunches x 50
– Weighted Russian twists x 50
– Leg lifts x 50
Workout 4: Sprint HIIT
How to do it: Complete each sprint superset for prescribed number of sets before moving on to the
next.
Complete 3 sets:
– Sprint x 1 minute
– Dumbbell lateral raise x 1 minute (moderate weight)
Complete 3 sets:
– Sprint x 1 minute
– Dumbbell “Arnold” press x 1 minute (moderate weight)
Complete 3 sets:
– Sprint x 1 minute
– Rear delt flyes x 1 minute
Complete 4 sets:
– Sprint x 1 minute
– Plank x 1 minute
Complete 4 sets:
– Sprint x 1 minute
– Wall sit holding a (heavy) plate x 1 minute
Complete 4 sets:
– Sprint x 1 minute
– Walking lunges with dumbbells (moderate to heavy) x 1 minute
Workout 5
How to do it: Bike as your warmup, then do 5 sets of 20 reps of the following exercises; cool down
with biking.
– Bike 10 minutes for distance
Do 5 sets of 20 reps of the following:
– Bodyweight squats (feet close/narrow stance)
-Mountain climbers
– Burpees
– Plank to pushup (Walk the plank from forearms to hands and back for one rep)
– Hanging knee raises
– Box jumps
– Ab rollouts (with bar or ab wheel)
– Speed skaters (lateral jumps from foot to foot)
– Bike 10 minutes for distance
Workout 6
* Warm up with 10 minute bike or run for distance *
How to do it: Pick the order, but complete the following number of reps:
– Weighted crunches x 100
– Weighted wall sits x 5 minutes
– Weighted walking lunges x 5 minutes
– Bodyweight squats x 100
– Leg press machine with at least one 45pound plate on each side x 100
– Weighted stepups on bench or box x 100
– Finish with 5 minute bike or run for distance
Workout 7
How to do it: Complete all sets of each group of exercises before moving on to the next.
1a. Row or jump rope x 2 minutes
1b. Sprint x 1 minute
1c. Dumbbell military press x 10 sets of 10 reps with 10-second rest between sets
2a. Row or jump rope x 2 minutes
2b. Sprint x 1 minute
2c. Leg extension machine x 10 sets of 10 reps with 10-second rest between sets
3a. Row or jump rope x 2 minutes
3b. Sprint x 1 minute
3c. Hamstring curls x 10 sets of 10 reps with 10-second rest between sets
4a. Row or jump rope x 2 minutes
4b. Sprint x 1 minute
4c. Dumbbell lateral raise x 10 sets of 10 reps with 10-second rest between sets (use moderate
weight)
Workout 7
How to do it: Complete all sets of each group of exercises before moving on to the next.
1a. Row or jump rope x 2 minutes
1b. Sprint x 1 minute
1c. Dumbbell military press x 10 sets of 10 reps with 10-second rest between sets
2a. Row or jump rope x 2 minutes
2b. Sprint x 1 minute
2c. Leg extension machine x 10 sets of 10 reps with 10-second rest between sets
3a. Row or jump rope x 2 minutes
3b. Sprint x 1 minute
3c. Hamstring curls x 10 sets of 10 reps with 10-second rest between sets
4a. Row or jump rope x 2 minutes
4b. Sprint x 1 minute
4c. Dumbbell lateral raise x 10 sets of 10 reps with 10-second rest between sets (use moderate
weight)
5a. Row or jump rope x 2 minutes
5b. Sprint x 1 minute
5c. Decline pushups x 10 sets of 10 reps with 10-second rest between sets
6a. Row or jump rope x 2 minutes
6b. Sprint x 1 minute
6c. Feet to bar or hanging leg raises x 10 sets of 10 reps with 10-second rest between sets
Workout 8
* Warm up with TRX Squats (get full range of motion) for 1 minute and bodyweight walking lunges
for 1 minute *
How to do it: Complete straight sets of the following. Finish all reps before moving on the next
exercise.
– Deadlifts (60-80% of max) x 8 sets of 8 reps
– Plyometric jump squats with TRX x 1 minute
– Barbell squats (deep squats, full range of motion) (60-80% of max) x 8 sets of 8 reps
– Plyometric jump squats with TRX x 1 minute
– Hanging cleans x 8 sets of 8 reps
– Mountain climbers on TRX x 1 minute
– Flat Bench Press (60-80% max) x 8 sets of 8 reps
– Mountain climbers on TRX x 1 minute
– Smith machine seated overhead press x 8 sets of 8 reps
– Abdominal pikes on TRX x 1 minute
– Lat pulldown (60-80% max) x 8 sets of 8 reps
– Abdominal pikes on TRX x 1 minute