July 2019

Advanced HIIT 1

Complete 3-4 Rounds of each circuit.  Rest 30 seconds between rounds.

Plank Up/Down Jack - 45 seconds

15 seconds rest

Alternating Single-Legged V-Up - 45 seconds

15 seconds rest

Bent Over Dumbbell Row/Flye Combo - 45 seconds - 15#

15 seconds rest

Dumbbell Burpees - 45 seconds - 15#

15 seconds rest

Jumping Lunges - 45 seconds

15 seconds rest

Shallow Rock - 45 seconds

15 seconds rest

Speedskaters with Dumbbell Punch - 45 seconds - 5#

15 seconds rest

Power HIIT 5

8 rounds of intervals 30 on/30 off

12 reps of the following exercises, 3-4 rounds of each circuit

Kettlebell chest press with banded glute bridge - 35#

Diamond Pushups

Dips

Bent-over dumbbell alternating rows - 20#/15#

Two-arm bent-over dumbbell underhanded row - 20#/15#

Rear Delt Flye - 15#

Dumbbell hip thrusters - 45#

Dumbbell sumo deadlift - 35#

Dumbbell squat - 35#

AMRAP Strength Circuit 1

As many reps as possible for each exercise in 30 seconds.  3-4 rounds of each tri-set.  45 seconds rest between rounds.  

Kettlebell Deadlift to Catch/Biceps Curl - 20# 

Goblet Squat/Shoulder Press/Triceps Extension - 15#

Kettlebell/Dumbbell Swing - 25#

Dumbbell Clean and Press - 15#

Single-Legged Deadlift - 15#

Front Raise with Squat - 10#

Sumo Squat Jump with Single-Arm Row (30s each side) - 15#

Dumbbell Chest Press to Pullover - 10#