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