SISS PHIA Circuit block – Manu S.
SISS
Circuit
x 3
ULT
Plank Shoulder Taps
time
45 sec
Rest
10 secs
time
45 sec
Rest
10 secs
High plank with shoulder taps. Hold for 3 seconds or more to increase the intensity.
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | 10 secs (h:m:s) |
ULT
Alternating Reverse Lunge with Touch
time
45 sec
Rest
10 secs
time
45 sec
Rest
10 secs
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | 10 secs (h:m:s) |
ULT
Elevated Push Up
time
45 sec
Rest
10 secs
time
45 sec
Rest
10 secs
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | 10 secs (h:m:s) |
ULT
Squat – Body Weight
time
45 sec
Rest
10 secs
time
45 sec
Rest
10 secs
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | 10 secs (h:m:s) |
LLT
Dumbbell Row
time
45 sec
Tempo
slow
Rest
10 secs
time
45 sec
Tempo
slow
Rest
10 secs
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 sec h:m:s | Slow | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | Slow | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | Slow | 10 secs (h:m:s) |
LLT
Banded Lateral Walks [MS]
time
45 sec
Rest
10 secs
time
45 sec
Rest
10 secs
| Set | Time | Rest |
|---|---|---|
| 1 | 45 sec h:m:s | 10 secs (h:m:s) |
| 2 | 45 sec h:m:s | 10 secs (h:m:s) |
| 3 | 45 sec h:m:s | 10 secs (h:m:s) |