HIIT – Workout A, Phase 3

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

Workout A, Phase 3

  • Jump-Rope (warm-up) – 7 sets – 30 seconds – 15 seconds rest
  • Jumping Jacks (warm-up) – 7 sets – 20 seconds – 15 seconds rest
  • Jump Squat – 3 sets – 20 seconds – 20 seconds rest
  • Power Push-Up – 3 sets – 20 seconds – 20 seconds rest
  • Dumbbell Power Clean– 3 sets – 20 seconds – 20 seconds rest
  • Medicine Ball Overhead Throw – 3 sets – 20 seconds – 20 seconds rest
  • Heavy Bag Work – 3 sets – 20 seconds – 20 seconds rest
  • Dumbbell Power Clean– 3 sets – 20 seconds – 20 seconds rest
  • Medicine Ball Overhead Throw – 3 sets – 20 seconds – 20 seconds rest
  • Heavy Bag Work – 3 sets – 20 seconds – 20 seconds rest
  • Band Standing Crunch – 3 sets – 20 seconds – 20 seconds rest
  • Medicine Ball Reach and Slam – 3 sets – 20 seconds – 20 seconds rest

Jump Squat:

  • Stand with your feet about shoulder-width apart. Bend at the knees and hips to drop quickly down into a squat position and immediately reverse the movement, driving up explosively through your feet to launch your body off the floor as high as possible. You can tuck your legs up or leave them straight below you, depending on what’s most comfortable. When your feet make contact with the floor again, immediately drop back into a squat position to absorb the impact. Reset your foot position and repeat.

Squat-Jump

Dumbbell Power Clean

  • Squat and grab a set of dumbbells. Explosively drive through your heels to straighten your knees and bring your hips forward as you pull the dumbbells up. Once they’ve cleared waist height, drop back down into a squat, catching them on your shoulders. Stand straight up and pause for a seconds, then repeat.

dumbbell power clean

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s