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

No Themes Assigned

CJ | IOM 2 – Module 7 ~ HIIT Session Day 1

Workout
Mechanical
Metabolic

No Themes Assigned

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

30 minute HIIT session (WBI and PHA) enhancing functional strength and cardiovascular threshold.

[W:R ratio 1:1 to 1:2] ~ 30s on and 30-60s of rest.

6 exercises performed in a circuit style. Try to get 5 rounds.

Warm-Up Blocks

Warm Up
Circuit x 1

Arm Circles
reps 10
Set Reps
1 10
ULT
Leg Swings
reps 10
- Mobilization of the LHPC/lower extremities - Promotes blood flow, increase temperature and increased heart rate.
Set Reps
1 10
Torso Twist Warm Up
reps 10
Set Reps
1 10
LAR
Strecth- Hip Circles
reps 10
Set Reps
1 10
UMT
Stretch – World’s Greatest Stretch
reps 10
Set Reps
1 10

Workout Blocks

PHA + WBI HIIT Circuit
Circuit x 1

ULT
Box Jump
time :30
Think of tucking your knees rather than jumping vertically.
Set Time
1 :30 h:m:s
ULT
Incline Push Up
time :30
Set Time
1 :30 h:m:s
LLT
Goblet Squat To Press
time :30
Set Time
1 :30 h:m:s
LLT
Forward Backward Lunge Combo
time :30
This can be performed with or without weights. Suitcase hold DB's or KB's to increase the intensity or challenge.
Set Time
1 :30 h:m:s
LLT
DB Bentover Row
time :30
Set Time
1 :30 h:m:s
LLT
Plank Pull Through
time :30
Set Time
1 :30 h:m:s

Cool Down Blocks

Cool Down
Horizontal Loading

LAR
Stretch – Stretch: Quadriceps
Set Time
1 :30 h:m:s
LAR
Stretch – Hamstring Stretch (Active) – Supine, Knee Extension
Set Time
1 :30 h:m:s
ULT
Standing Calf Stretch
Set Time
1 :30 h:m:s
ULT
Pigeon Stretch On box [MC]
Set Time
1 :30 h:m:s
UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Time
1 :30 h:m:s