WARM UP

• Walking on the spot with shoulder rotations for 30 seconds.
• Marching on the spot, arm circles, starting small and getting bigger, then the other direction for 1 minute.
• Torso rotation, 10 reps each side.
• Side bends, 10 reps each side.
• Knee circles, 10 reps each way.

Do two rounds of the HIIT at a lower level of intensity for 10 seconds per exercise, no jumping just air squats for example.

Stretch all the major muscles while standing or resting on a chair if needed. Hold each stretch for 8-10 seconds.

Finish the warm up with one more round of the HIIT doing the full intensity, each exercise for 15 second. Now you should be warmed up.

WEEK 1

HITT 1

• Squat
• Press ups
• Back lunges
• Slow burpee

HITT 2

• Press ups
• Wide leg squats
• Commando crawl on knees
• Speed skaters

WEEK 2

HIIT 1

• Wide leg squat up row
• Bent row
• 1 leg Step ups
• High knees and high punches

HIIT 2

• Wide leg squat up row
• Press up
• Back lunge
• Squat Punches

WEEK 3

HIIT 1 

• In out jumps
• Press ups 
• Prisoner squat
• Push press

HIIT 2

• Front alternate kicks
• Bent over row
• Front lunges
• Wide squat up row

WEEK 4

HIIT 1 

• Burpee
• Squat
• Comando crawl on knees
• Front Kicks

HIIT 2

• Push press
• Side kicks 1 leg
• Up row
• Mountain climbers

COOL DOWN

• Knee circles, 10 reps each way.
• Side bends, 10 reps each side.
• Torso rotation, 10 reps each side.
• Marching on the spot, arm circles, starting big and getting smaller, then continue in the other direction for one minute.
• Walking on the spot with shoulder rotations for 3 minutes, slowly reducing your activity to a calm pace.

Stretch all the major muscles while standing, seated, or lying, whichever is most comfortable. Hold the stretches for 8-15 seconds.

Part 1

3 sets 20 reps

• Squats, weight shoulders

Superset with

• Back Lunges, weight chest

3 sets 20 reps

• Chest press

Superset with

• 1 Arm bent row

3 sets 20 reps

• Shoulder press

Superset with

• Around the world

Part 2

3 sets 20 reps

• Wide leg squats, weight chest

Superset with

• Front Lunges, each side

3 sets 20 reps

• Chest press

Superset with

• Up row

3 sets 20 reps

• Lat raises

Superset with

• Arnold Press

Part 1

3 sets 20 reps

• Split lunge, weight chest

Superset with

• Deadlift (light)

3 sets 20 reps

• Chest Fly

Superset with

• Y/ I raises

3 sets 20 reps

• Arnold press

Superset with

• Lat raises

Part 2

3 sets 20 reps

• Walking lunges, weight shoulders

Superset with

• Romanian deadlift (light)

3 sets 20 reps

• Chest press

Superset with

• Lying straight arm extension

3 sets 20 reps

• Front raise

Superset with

• Shoulder press

Part 1

4 sets 20 reps

• Swing lunges, weight by sides

Superset with

• Squats, weight at chest

4 sets 20 reps

• Press ups

Superset with

• Standing bent row

4 sets 20 reps

• Lat raises

Superset with

• Leaning lat raise

Part 2

4 sets 20 reps

• Curtsy Lunges, weight at chest

Superset with

• Low box squats, weight at chest, touch bum on low step

4 sets 20 reps

• Chest fly

Superset with

• Standing reverse front raise

4 sets 20 reps

• Shoulder press

Superset with

• Lat raises