HIIT Training Wk 1

SAMPLE 1Cardio Acceleration with Legs
ExerciseSetsReps
Jump Squatsuperset with312
Jump Rope330 sec.
Leg Presssuperset with48
Jumping Jacks330 sec.
Barbell Front Lungesuperset with45
Jump Rope330 sec.
Lying Leg Curlsuperset with312
Alternating Leg Dumbbell Step-Up35
SAMPLE 2Cardio Acceleration with Back
ExerciseSetsReps
Lat Pulldownsuperset with312
Run in Place or Treadmill330 sec.
T-Bar Rowsuperset with315
Run in Place or Treadmill330 sec.
Back Extension320
Jump Rope330 sec.
SAMPLE 3Cardio Acceleration with Chest Exercise
ExerciseSetsReps
Cable Crossoversuperset with312
Push-Upsuperset with315
Jump Rope330 sec.
Flat-Bench Barbell Presssuperset with312
Jumping Jacks330 sec.
Incline Dumbbell Presssuperset with310
Jump Rope330 sec.
SAMPLE 4Cardio Acceleration with Abs
ExerciseSetsReps
V-Upsuperset with312
Treadmill or Recumbent Bike330 sec.
Reverse Crunchsuperset with315
Treadmill or Recumbent Bike330 sec.
Crunchsuperset with320
Treadmill or Recumbent Bike330 sec.

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