High intensity interval training with a whole body integrated theme. Alternate between upper body and lower body exercises with 75-85% intensity for roughly 60 seconds and rest for 60 seconds. Repeat for 20 or 30 minutes.
HIIT WBI
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
HIIT Block A,B.
Superset
x 3
Long duration intensity waves followed by long duration passive recovery. 1:2 Work/Rest ratio 60 seconds for work and 2 min rest. Block B has a 1:5 work/rest ratio with 20 seconds work and 2:00 min rest.
LMT
Sledgehammer
time
60s
load
moderate
Tempo
explosive
Rest
2:00
time
60s
load
moderate
Tempo
explosive
Rest
2:00
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Moderate | Explosive | 2:00 (h:m:s) |
| 2 | 60s h:m:s | Moderate | Explosive | 2:00 (h:m:s) |
| 3 | 60s h:m:s | Moderate | Explosive | 2:00 (h:m:s) |
LMT
Halo figure 8
time
60s
load
moderate
Tempo
explosive
Rest
60s
time
60s
load
moderate
Tempo
explosive
Rest
60s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Moderate | Explosive | 60s (h:m:s) |
| 2 | 60s h:m:s | Moderate | Explosive | 60s (h:m:s) |
| 3 | 60s h:m:s | Moderate | Explosive | 60s (h:m:s) |