HIIT THE FALL TRAINING PROGRAM
Goal / Emphasis: A high intensity training program that will challenge your muscular strength and endurance with components of resistance, interval, power, plyometrics and endurance.
Time: 30 – 60 minutes (1 Round = 30 minutes)
Equipment: dumbbells, medicine balls, kettlebells, jump rope and a mat.
Warm-Up Phase (5-8 minutes)
- March
- Step Touch
- Hamstring Curls with Chest Openers
- Alternating Knees Up with Lat Pull
- Squat right and left
- Repeat!
- Stretch
Work Phases (40 minutes)
Complete two rounds of the following sequence resting 1 minute between rounds and hydrating.
- 10 Squats
- 10 Jump Squats
- 10 Alternating Curtsy Lunges
- 10 Alternating Front Lunges with Diagonal Medicine Ball Chop
- Jump Rope (1 minute)
- 10 Mountain Climbers
- 10 Rear Lunges with Front Dumbbell Raises
- 10 Single Leg Deadlift with Kettlebell
- 10 Plank Shoulder Taps
- Shuffle Touches (20 seconds
- 10 Burpees
- 10 Pile Squats with Overhead Kettlebell Press or Medicine Ball Toss
- 10 Plank with Dumbbell Row
- 10 Front Kicks
- Quick Feet (20 seconds)
- 10 Jumping Jacks
- 10 Triceps Kickbacks
- 10 Biceps Curls
- Side Plank (20 seconds)
- High Knees (20 seconds)
Cool Down Phase (10-12 minutes)
- Cool Down
- 10 Abdominal Crunches
- 10 Reverse Abdominal Lifts
- 10 Russian Twists with Medicine Ball or Dumbbell
- Bridge (20 seconds)
- Stretch
Created by Allison Stolar, Health Fitness Specialist
www.inspiretrainfit.com