week 1

week 2

week 3

week 4

GRAB A DRINK AND A TOWEL

YOU'RE GOING TO SWEAT!

Week 1 Day 1

Warm up

Walking Lunges x 10

Single Leg Bridge, each leg x 5

Burpees x 6

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Tricep Dips

Parallel Squats

Downward dog headstand push up 

Front Plank till you drop, hold until fatigued

Stetch

EARLY MORNING WORKOUT? GRAB A PROTIEN BREAKFAST SMOOTHIE POST WORKOUT

Week 2 Day 1

Warm up

Cycling crunchies x 10

Alternate Skater Squats x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Jump Squats

Arm Alternate Lateral & Front Raises

Glute Kick Backs

Half Cobra (think quality over quantity)

Side plank, each side, hold till you drop!

Stretch

A GOOD PLAYLIST WILL HELP YOU SMASH THIS WORKOUT

Week 3 Day 1

Warm up

Superman/woman Pull x 5 each side

Walking Lunges x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Split Squat Jumps

Headstand Press Ups (Shoulder Press)

Wide Squats 

Front Plank with alternate leg lifts

Stretch

A SHORTER BUT STILL INTENSIVE WORKOUT FOR YOUR REST WEEK

Week 4 Day 1

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Travelling Jump Squats

Tricep Dips

Alternate Front Lunges

Cycling Crunchies

Skater Squats (one leg each round)

Lying Flyes

Get Ups

DOMS FROM DAY 1? ENSURE YOU HAVE PROTEIN POST WORKOUT

Week 1 Day 2

Warm up

Mountain Climbers x 15

Plank Walk Out x 5

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Lying Flyes

Wide Squats

Leg Raises

Front Plank till your drop!

Stretch

ENSURE YOU DON'T COMPROMISE QUALITY FOR QUANTITY

Week 2 Day 2

Warm up

Dead Bugs x 10

Burpees x 10

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Parallel Squats

Tricep Dips

Alternate Lateral Lunges

Bear Plank (straight arms, knees bent 90 degrees to hips, table top back) till you drop

Stretch

PROGRESSION IS THE KEY! IS IT TIME TO ADD SOME RESISTANCE?

Week 3 Day 2

Warm up

Russian Twists x 10

Alternate Single Leg Squats with Knee Lift x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Mountain Climbers

Press Ups

Leg Raises

Alternate Reverse Lunges

Side Plank till you drop! Each side

Stretch

THESE HIIT CLASSES HELP YOU BURN FAT THROUGH THE DAY

Week 4 Day 2

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Knee Thrusts

Press Ups

Wide Squats (how low can you go?)

Dead Bugs

Cobra

Alternate Lateral Lunges

Bear Crawl

DOMS FROM DAY 1? ENSURE YOU HAVE PROTEIN POST WORKOUT

Week 1 Day 3

Warm up

Leg Raises x 5

Burpees x 5

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Plank Walks

Press Ups

Alternate Reverse Lunges

Wall Squat till you drop

Stretch

ENSURE YOU DON'T COMPROMISE QUALITY FOR QUANTITY

Week 2 Day 3

Warm up

Alternate Lateral Lunges x 10

Straight Arm Plank Shoulder Tap x 5

Repeat

To be done as an HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 2 times, with 1 minute rest between rounds.

Glute Kickbacks

Press Ups

Parallel Squats

Stretch

PROGRESSION IS THE KEY! IS IT TIME TO ADD SOME RESISTANCE?

Week 3 Day 3

Warm up

Bridge Raises x 10

Mountain Climbers x 10

Repeat

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Press Ups

Bridge Raises

Alternate Single Leg Squats with Knee Lift

Leg Raises

Alternate Reverse Lunges

Side Plank (last round front plank and hold till you drop!)

THESE HIIT CLASSES HELP YOU BURN FAT THROUGH THE DAY

Week 4 Day 2

To be done as a HIIT circuit with a 20 sec rest between each exercise. Complete as many reps as you can in 40 seconds. Repeat the circuit a total of 3 times, with 1 minute rest between rounds.

Knee Thrusts

Press Ups

Wide Squats (how low can you go?)

Dead Bugs

Cobra

Alternate Lateral Lunges

Bear Crawl

Contact

East London

alison@veloqi.uk

07951 353150

©2019 by VeloQi. Proudly created with Wix.com

  • Facebook Social Icon
  • Instagram