HIIT Training Wk 1

SAMPLE 1Cardio Acceleration with Legs
Exercise	Sets	Reps
Jump Squatsuperset with	3	12
Jump Rope	3	30 sec.
Leg Presssuperset with	4	8
Jumping Jacks	3	30 sec.
Barbell Front Lungesuperset with	4	5
Jump Rope	3	30 sec.
Lying Leg Curlsuperset with	3	12
Alternating Leg Dumbbell Step-Up	3	5

SAMPLE 2Cardio Acceleration with Back
Exercise	Sets	Reps
Lat Pulldownsuperset with	3	12
Run in Place or Treadmill	3	30 sec.
T-Bar Rowsuperset with	3	15
Run in Place or Treadmill	3	30 sec.
Back Extension	3	20
Jump Rope	3	30 sec.

SAMPLE 3Cardio Acceleration with Chest Exercise
Exercise	Sets	Reps
Cable Crossoversuperset with	3	12
Push-Upsuperset with	3	15
Jump Rope	3	30 sec.
Flat-Bench Barbell Presssuperset with	3	12
Jumping Jacks	3	30 sec.
Incline Dumbbell Presssuperset with	3	10
Jump Rope	3	30 sec.

SAMPLE 4Cardio Acceleration with Abs
Exercise	Sets	Reps
V-Upsuperset with	3	12
Treadmill or Recumbent Bike	3	30 sec.
Reverse Crunchsuperset with	3	15
Treadmill or Recumbent Bike	3	30 sec.
Crunchsuperset with	3	20
Treadmill or Recumbent Bike	3	30 sec.