LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Universal HIIT Mobility
Tri-Set x 2
Shoulder CAR’s
Set reps
1 6 each arm, each direction
2 6 each arm, each direction
Hip CAR’s
Set reps
1 6 each arm, each direction
2 6 each arm, each direction
All 4’s thoracic rotation
Set reps
1 10 each direction
2 10 each direction
Universal HIIT Activation
Horizontal
Perfect Stretch
Set time
1 60 seconds
Workout Blocks
Universal HIIT Level 1 Block 1
Circuit x 3
Push up to lateral plank walk
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Lateral Shuffle to floor tap
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Mountain Climbers
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Squat to Lateral Lunge with Forward Reach
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Inchworm with shoulder taps
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Kneel to stand with knee drive
Set time Rest
1 30 seconds 30 seconds
2 30 seconds 30 seconds
3 30 seconds 30 seconds
Universal HIIT Block 2
Giant Set x 2
T Push Up
Set time Rest
1 20 seconds 10 seconds
2 20 seconds 10 seconds
Skater Jumps
Set time Rest
1 20 seconds 10 seconds
2 20 seconds 10 seconds
Crunches
Set time Rest
1 20 seconds 10 seconds
2 20 seconds 10 seconds
Jumping Jack
Set reps Rest
1 20 seconds 90 seconds
2 20 seconds 90 seconds
Cool Down Blocks
Breathing Cool Down Block
Horizontal
Functional Breathing
Set time
1 2 minutes

Universal HIIT level 1

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 arm, each direction
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
1 6 each arm, each direction
2 6 each arm, each direction
UMT
Hip CAR’s
reps 6 each arm, each direction
Minimise any movement through the rest of the body
Set Reps
1 6 each arm, each direction
2 6 each arm, each direction
UMT
All 4’s thoracic rotation
reps 10 each direction
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
1 10 each direction
2 10 each direction

Universal HIIT Activation
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 1 Block 1
Circuit x 3

30:30 Work rest x 6 exercises. ULT and UMT.

UMT
Push up to lateral plank walk
time 30 seconds
Rest 30 seconds
Push Up to Lateral Plank Walk
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
Lateral Shuffle to floor tap
time 30 seconds
Rest 30 seconds
Lateral Shuffle to floor tap
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
Mountain Climbers
time 30 seconds
Rest 30 seconds
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
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
Squat to Lateral Lunge with Forward Reach
time 30 seconds
Rest 30 seconds
Squat to Lateral Lunge with Forward Reach
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
Inchworm with shoulder taps
time 30 seconds
Rest 30 seconds
Start in a tall standing position Reach hands towards the floor as far as you can without bending at the knee Walk hands out into a push up position Keeping the hips as still as possible, reach and tap opposite shoulder Once you have completed the taps, walk your hands back in and stand Repeat
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
Kneel to stand with knee drive
time 30 seconds
Rest 30 seconds
Kneel to stand with knee drive
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 Block 2
Giant Set x 2

20:10 Work rest x 4 exercises. ULT and UMT.

UMT
T Push Up
time 20 seconds
Rest 10 seconds
T Push Up
Set Time Rest
1 20 seconds h:m:s 10 seconds (h:m:s)
2 20 seconds h:m:s 10 seconds (h:m:s)
UMT
Skater Jumps
time 20 seconds
Rest 10 seconds
Continuously jumping side to side for desired time or reps
Set Time Rest
1 20 seconds h:m:s 10 seconds (h:m:s)
2 20 seconds h:m:s 10 seconds (h:m:s)
ULT
Crunches
time 20 seconds
Rest 10 seconds
Set Time Rest
1 20 seconds h:m:s 10 seconds (h:m:s)
2 20 seconds h:m:s 10 seconds (h:m:s)
ULT
Jumping Jack
reps 20 seconds
Rest 90 seconds
Set Reps Rest
1 20 seconds 90 seconds (h:m:s)
2 20 seconds 90 seconds (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