LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Superset 1
Superset x 4
ViPR PRO Side Step Swing
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
Long Arm KB Swings
Set reps Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
Superset 2
Superset x 4
Anterior Ice Skater Rainbow with Hold
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
KB Pivot Swing
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
Superset 3
Superset x 4
ViPR PRO Dubstep Flow
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
Alternating KB Swing with Side Step
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s
Superset 4
Superset x 4
Alternating Forward Step with Tilt
Set time
1 30s
2 30s
3 30s
4 30s
KB Halo
Set time Rest
1 30s 20s
2 30s 20s
3 30s 20s
4 30s 20s

HIIT: Agile Strength w/ ViPR PRO + Kettlebell

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today is an Agile Strength Workout with a Metabolic imprint of HIIT. Alternating between a ViPR PRO and Kettlebell exercise with a Work:Rest Ratio of 30s:20s for 16 supersets. Extended breaks (1-2min) after completing a superset block which is 4 supersets.

Workout Blocks

Superset 1
Superset x 4

LMT
ViPR PRO Side Step Swing
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)
LLT
Long Arm KB Swings
reps 30s
Rest 20s
Set Reps Rest
1 30s 20s (h:m:s)
2 30s 20s (h:m:s)
3 30s 20s (h:m:s)
4 30s 20s (h:m:s)

Superset 2
Superset x 4

LMT
Anterior Ice Skater Rainbow with Hold
time 30s
Rest 20s
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)

No Hold!

LMT
KB Pivot Swing
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)

Superset 3
Superset x 4

GAR LMT
ViPR PRO Dubstep Flow
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)
LMT
Alternating KB Swing with Side Step
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)

Superset 4
Superset x 4

LMT
Alternating Forward Step with Tilt
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
3 30s h:m:s
4 30s h:m:s
LMT
KB Halo
time 30s
Rest 20s
Switch Directions every 5 seconds
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)