HIIT 14/10

CARDIO STRENGTH
circuit 45/15

1DB / 2R 5MIN
Alternating front lunges front press
Incline Static Split Squat single DB Row > beginner : supported split
squat
Step up Press
Z press

2DB / 2R 5MIN
Warrior pivot Lunges : pivot to the side and lunge
Squat to Overhead Press
Renegade Rows
Kneeling Ground and Pound

TABATA
repeat each exercise 2 times (of you can't do an exercises come back to
the previous exercise or the one you can do)

4MIN
Jump Jacks
Narrow squat hinge to jack
Air jacks (jump and fully rotate arms as you jack)
Narrow squat hinge to air jack

4MIN
Pushup
Burpees
Wide Pushups
Burpees jacks

4MIN
Squat pulse hold
Squat jumps
Wide squat pulse hold
Wide squat jumps
4MIN CORE
Unilateral Swimmer pulse
Plank arm reach
Superman to Back Squeeze
Commando planks

Cooldown
Sky reach to Floor reach dynamic x 5
Wide stance side reach hold
Wide stance floor reach crawl back
Narrow stance floor reach hold
Cross leg back rotations : 1 hand on floor 1 hand towards the ceiling
Cross leg hold
Cobra
Downward dog
Narrow stance floor reach hold to Sky reach hold

BOOTY BOOTCAMP 14.10

This workout will burn approx 600 calories.

Warm Up (50:10)
1) jumping jacks
2) lunge front, lunge side (right leg)
3) squat with core rotation
4) lunge front, lunge side (left leg)
5) Glute bridges
6) Dynamic stretches

🔥3-Minute Resistance Band BOOTY Challenge - 3 minutes: 45s on

with :15s off
-Shuffle side Steps (knee bent or straight leg)
-Standing kickbacks
-Monster Steps

To complete this workout, you will do 3 rounds of strength and 3 rounds

of tabata. The strength exercises will be the same for all 3 rounds, the
tabata will change each round.
🔥 Strength (choose a weight as heavy as possible, 10-15 reps, time cap
40sec/20sec):

1) Hip thrusts (15 reps)

2) Sumo Squats (15 reps)
3) Sumo Deadlift (15 reps)
4) Feet elevated glute bridge (12 reps)
5) Bulgarian split squat (10 reps/side)

2 rounds then pulse or pause exercises for the 3rd

🔥Tabata round 1 (1min each)

squat jump hands touching floor
frog plank jump with pushup
bicycle crunch
superman to back squeeze

🔥Tabata round 2:
jumping lunges
burpees
starfish crunch
mountain climbers

🔥Tabata round 3:
lateral hops
Squat pulse hold
Wide squat jumps
plank side hops (1min each)

Cooldown
Sky reach to Floor reach dynamic
Wide stance side reach hold
Wide stance floor reach crawl back
Narrow stance floor reach hold
Cross leg back rotations : 1 hand on floor 1 hand towards the ceiling
Cross leg hold
Cobra
Downward dog
Narrow stance floor reach hold to Sky reach hold
Changle 15/10

Square circuit 1 Ladder : 60/25 * 50/20 * 40/15

DB Burpees Press > Walking Lunges
Overhead 5sec eccentric squat (to power) > Bear Crawls
TRX Pushups to Knee Tuck (or pushup or chest press) > Broad Jump
Barbell Deadlift to Rows > Inchworm walkouts

Square circuit 2 Pyramid : : 40/15 * 50/20 * 60/25

DB Renegade rows to Gorilla Rows > Side Lunges
Side Step up power > Crab Crawls
TRX Inverted Rows (or pushup or chest press) > Single leg jump
Barbell Zercher squats (or front squat) > duck walk

Core / finisher circuit together:

1. Med ball High Plank 30 – 60 seconds > Advanced include 1 arm rotation

2. Rocky Solo: In a sitting position with your legs straight in front of you, hold the
medicine ball above your lap with both hands. Twist your torso to the right and put
the ball behind you. Now twist all the way around to your left, pick up the ball and
bring it back to the starting position. That’s one repetition. Do 10 – 20 repetitions per
side.
3. V-up:  Perform 5 – 15 repetitions.
4. Hot Salsa: Hold a medicine ball above your head and lunge forward with your
right leg, moving the ball in front of your right knee. Shift your weight to your right
foot and lift your body up to the “runner position” while also lifting the medicine ball
back to the starting position. Repeat on the opposite side in one controlled
movement. Be sure to maintain a straight back. Perform 10 – 20 lunges total.

BTW, Dathan Ritzenhein is credited as naming this exercise because it makes your
butt sore. Hilarious.

5. Single-leg Deadlift with Press: Stand on your left leg in the runner position with
the medicine ball above your head in your right hand. Perform a single-leg deadlift
while lowering the ball to the ground with both hands and extending your right leg
behind you. Return to the starting position and press the ball above you with one
arm. You can skip the press if this part of the exercise is too difficult.

Be sure to maintain a neutral back with your foot planted firmly on the ground.
Perform 6 – 15 repetitions per leg.

6. Twisting Lunge: Hold the medicine ball in front of you with both arms straight.
Perform a forward lunge with a twist at the waist. When you lunge down with your
right leg, rotate your torso to the same, right side. Step back and repeat with the
opposite leg, keeping the ball extended in front of you at all times.
Perform 6-14 lunges total while remaining as stable as possible.

7. Hay Bale: Squat down bounce the ball and scoop it behind your shoulder. 10
to 30reps/side With your feet about hip-width apart, squat down and bounce the
medicine ball in front of your body. Catch the ball as you squat back up and lift the
medicine ball over one shoulder and rotate your torso like you’re throwing a hay bale
behind you. Repeat on the opposite side.

Cooldown
Sky reach to Floor reach dynamic
Wide stance side reach hold
Wide stance floor reach crawl back
Narrow stance floor reach hold
Cross leg back rotations : 1 hand on floor 1 hand towards the ceiling
Cross leg hold
Cobra
Downward dog
Narrow stance floor reach hold to Sky reach hold

Square circuit 1 Ladder : 60/25 * 50/20 * 40/15

DB Burpees Press > Walking Lunges
Overhead 5sec eccentric squat (to power) > Bear Crawls
TRX Pushups to Knee Tuck (or pushup or chest press) > Broad Jump
Barbell Deadlift to Rows > Inchworm walkouts

Square circuit 2 Pyramid : : 40/15 * 50/20 * 60/25

DB Renegade rows to Gorilla Rows > Side Lunges
Side Step up power > Crab Crawls
TRX Inverted Rows (or pushup or chest press) > Single leg jump
Barbell Zercher squats (or front squat) > duck walk

Core / finisher circuit together:

1. Med ball High Plank 30 – 60 seconds > Advanced include 1 arm rotation

2. Rocky Solo: In a sitting position with your legs straight in front of you, hold the medicine
ball above your lap with both hands. Twist your torso to the right and put the ball behind you.
Now twist all the way around to your left, pick up the ball and bring it back to the starting
position. That’s one repetition. Do 10 – 20 repetitions per side.

3. V-up: Perform 5 – 15 repetitions.

4. Hot Salsa: Hold a medicine ball above your head and lunge forward with your right leg,
moving the ball in front of your right knee. Shift your weight to your right foot and lift your
body up to the “runner position” while also lifting the medicine ball back to the starting
position. Repeat on the opposite side in one controlled movement. Be sure to maintain a
straight back. Perform 10 – 20 lunges total.
BTW, Dathan Ritzenhein is credited as naming this exercise because it makes your butt sore.
Hilarious.
5. Single-leg Deadlift with Press: Stand on your left leg in the runner position with the
medicine ball above your head in your right hand. Perform a single-leg deadlift while
lowering the ball to the ground with both hands and extending your right leg behind you.
Return to the starting position and press the ball above you with one arm. You can skip the
press if this part of the exercise is too difficult.
Be sure to maintain a neutral back with your foot planted firmly on the ground. Perform 6 –
15 repetitions per leg.

6. Twisting Lunge: Hold the medicine ball in front of you with both arms straight. Perform a
forward lunge with a twist at the waist. When you lunge down with your right leg, rotate your
torso to the same, right side. Step back and repeat with the opposite leg, keeping the ball
extended in front of you at all times.
Perform 6-14 lunges total while remaining as stable as possible.

7. Hay Bale: Squat down bounce the ball and scoop it behind your shoulder. 10 to 30reps/side
With your feet about hip-width apart, squat down and bounce the medicine ball in front of
your body. Catch the ball as you squat back up and lift the medicine ball over one shoulder
and rotate your torso like you’re throwing a hay bale behind you. Repeat on the opposite side.

Cooldown
Sky reach to Floor reach dynamic
Wide stance side reach hold
Wide stance floor reach crawl back
Narrow stance floor reach hold
Cross leg back rotations : 1 hand on floor 1 hand towards the ceiling
Cross leg hold
Cobra
Downward dog
Narrow stance floor reach hold to Sky reach hold