Set	reps	Tempo
1	6 each direction, each side	controlled
2	6 each direction, each side	controlled

Set	reps	Tempo
1	6 each direction, each side	controlled
2	6 each direction, each side	controlled

Set	reps	Tempo
1	10 each side	controlled
2	10 each side	controlled

Set	time
1	60 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time	Rest
1	30 seconds	30 seconds
2	30 seconds	30 seconds
3	30 seconds	30 seconds

Set	time
1	EMOM
2	EMOM
3	EMOM
4	EMOM
5	EMOM

Set	time
1	EMOM
2	EMOM
3	EMOM
4	EMOM
5	EMOM

Set	time
1	2 minutes

Universal Level 2 HIIT

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Universal HIIT Mobility
Tri-Set x 2

ULT
Shoulder CAR’s

reps 6 each direction, each side

Tempo controlled

Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.

Set	Reps	Tempo
1	6 each direction, each side	Controlled
2	6 each direction, each side	Controlled

UMT
Hip CAR’s

reps 6 each direction, each side

Tempo controlled

Minimise any movement through the rest of the body

Set	Reps	Tempo
1	6 each direction, each side	Controlled
2	6 each direction, each side	Controlled

UMT
All 4’s thoracic rotation

reps 10 each side

Tempo controlled

Start in an all 4 position Reach one hand under your body as far as you can Then open up towards the ceiling Repeat

Set	Reps	Tempo
1	10 each side	Controlled
2	10 each side	Controlled

HIIT prep
Horizontal Loading

UMT
Perfect Stretch

Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat

Set	Time
1	60 seconds h:m:s

Workout Blocks

Universal HIIT level 2
Circuit x 3

The aim of this section is to improve our cardio.
With the first block or movements, complete them in order following the work/rest ratio. Complete the movement as many times as you can during the allocated time. Rest for longer once you have completed a full round.

Bolt Push Up

time 30 seconds

Rest 30 seconds

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

UMT
Burpee Skater

time 30 seconds

Rest 30 seconds

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

UMT
Breakdancer to forwards backwards crawl

time 30 seconds

Rest 30 seconds

Breakdancer to forwards backwards crawl

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

ULT
Double forward broad jump to backwards shuffle

time 30 seconds

Rest 30 seconds

Double forward broad jump to backwards shuffle

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

ULT
V Snaps

time 30 seconds

Rest 30 seconds

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

UMT
Commandos to side plank raise

time 30 seconds

Rest 30 seconds

Set	Time	Rest
1	30 seconds h:m:s	30 seconds (h:m:s)
2	30 seconds h:m:s	30 seconds (h:m:s)
3	30 seconds h:m:s	30 seconds (h:m:s)

Universal HIIT EMOM level 2
Superset x 5

With the second block of exercises, the structure is EMOM. This means you complete the prescribed reps of all movements with a rolling timer and then rest for the remainder of that minute. Eg. if you complete all exercises in 45 seconds, you then get 15 seconds rest before starting again

ULT
Burpee

time EMOM

Set	Time
1	EMOM h:m:s
2	EMOM h:m:s
3	EMOM h:m:s
4	EMOM h:m:s
5	EMOM h:m:s

ULT
Mountain Climbers

time EMOM

Mountain Climbers

Set	Time
1	EMOM h:m:s
2	EMOM h:m:s
3	EMOM h:m:s
4	EMOM h:m:s
5	EMOM h:m:s

Cool Down Blocks

Breathing Cool Down Block
Horizontal Loading

Functional breathing cooldown

ULT
Functional Breathing

Recovery breathing protocol

Set	Time
1	2 minutes h:m:s

Warm-Up Blocks

Universal HIIT Mobility Tri-Set x 2

ULT Shoulder CAR’s reps 6 each direction, each side Tempo controlled

UMT Hip CAR’s reps 6 each direction, each side Tempo controlled

UMT All 4’s thoracic rotation reps 10 each side Tempo controlled

HIIT prep Horizontal Loading

UMT Perfect Stretch

Workout Blocks

Universal HIIT level 2 Circuit x 3

Bolt Push Up time 30 seconds Rest 30 seconds

UMT Burpee Skater time 30 seconds Rest 30 seconds

UMT Breakdancer to forwards backwards crawl time 30 seconds Rest 30 seconds

ULT Double forward broad jump to backwards shuffle time 30 seconds Rest 30 seconds

ULT V Snaps time 30 seconds Rest 30 seconds

UMT Commandos to side plank raise time 30 seconds Rest 30 seconds

Universal HIIT EMOM level 2 Superset x 5

ULT Burpee time EMOM

ULT Mountain Climbers time EMOM