Prep Week Day 3 Gym Workouts

HIIT #1

• Start with a 5-10 minute Dynamic Warm-up 
• Complete the circuit 2-4 rounds
• Exercises are done with Body Weight or Light Weight
• Advanced training will do 6 rounds
• Rest 30 seconds-2 minutes between rounds if needed

Squat Jumps	20 seconds
rest	10 seconds
Pike Push-Up/Push-Ups	20 seconds
rest	10 seconds
Alternating lateral lunges	20 seconds
rest	10 seconds
Kickbacks	20 seconds
rest	10 seconds

 *BW= Body Weight 

 

HIIT #2

• Complete the circuit 2-4 rounds
• Exercises are done with Body Weight or Light Weight
• Advanced training will do 6 rounds
• Rest 30 seconds-2 minutes between rounds if needed

Plank	20 seconds
rest	10 seconds
Mountain Climber/Up Plank	20 seconds
rest	10 seconds
Side Plank (rotate sides)	20 seconds
rest	10 seconds
Push-Ups/Kickbacks	20 seconds
rest	10 seconds

*BW= Body Weight 

 

Cool Down

• 5-10 Minutes walking around gym, house, outside, etc.
• Foam Roll and utilize Self Myofascial Release techniques if sore or tight.