October 10

The 7 Day High Intensity Training Plan

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If you find yourself stuck for time, this weeks workouts are split into 3 sessions. These are full body full body workout sessions and high intensity. Perfect for when you are short of time but want to make the most out of your workouts.

 

MONDAY – FULL BODY TEMPO

Today you will work in a ratio of 2:1. You will do 2 minutes of moderate intensity exercise followed by 1 minute high intensity. There is minimal rest between exercises, always use a challenging weight you can maintain in good form. Perform a decent warm up before starting the circuit.

 

  1. Dumbbell Back Lunges – 1 minute MODERATE intensity
  2. Dumbbell Squat to Shoulder press – 1 minute MODERATE intensity
  3. Burpees – 1 minute HIGH intensity
  4. Dumbbell Bent Over Row – 1 minute MODERATE intensity
  5. Dumbbell Chest Press – 1 minute MODERATE intensity
  6. Box Jumps – 1 minute HIGH intensity
  7. Weighted Double Crunch – 1 minute MODERATE intensity
  8. Dumbbell Straight Arm Pullover into Sit Up – 1 minute MODERATE intensity
  9. Jump Jack Plank – 1 minute HIGH intensity

Rest 2 minutes then repeat the circuit for another 1-2 times.

TUESDAY – REST & STRETCH

 

WEDNESDAY – FULL BODY KETTLEBELL BLAST

For this workout you will need kettlebells. Make sure you do a good warm up before starting the circuit. There are 9 exercises, for each exercise perform the move for 40 seconds and then take 20 seconds rest before the next exercise.

  1. Kettlebell Swing
  2. Kettlebell Straight Arm Plank Drags
  3. Kettlebell Goblet Squat
  4. Kettlebell Push Press
  5. Kettlebell Russian Twist
  6. Kettlebell Figure 8’s
  7. Kettlebell Alternating Press Up
  8. Kettlebell Snatch (left arm)
  9. Kettlebell Snatch (right arm)

Rest 2 minutes then repeat the circuit for another 1-2 times.

THURSDAY – REST & STRETCH

 

FRIDAY – 10 REP MAX WORKOUT

For the exercises using weights, use your 10 rep max load. This means you can lift that weight no more than 10 reps – if you have more in you make sure you up the weight. As above its minimal rest between exercises and a full warm up before hand.

  1. Barbell Deadlift
  2. Mountain Climbers – 60 seconds
  3. Barbell Underhand Grip Row
  4. Burpees – 60 seconds
  5. Weighted V-Sit
  6. Medicine Ball Slams – 60 seconds
  7. Barbell Bench Press
  8. Jump Lunges – 60 seconds
  9. Arnold Press

Rest 2 minutes then repeat the circuit for another 1-2 times.

SATURDAY/SUNDAY – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

 REST DAY. Full body stretch and foam rolling session


Tags

7 day workout plan, exercise for fat loss, fat burning workouts, free workouts, full body strength, high intensity training, hiit, strength and fat burning workouts


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