HIIT + WEIGHTS

WARMUP
4 sets
Set #1
45 seconds – burpees
45 seconds – mountain climbers
45 seconds – jumping jacks
3 minutes – jump rope
Set #2
45 seconds – kettleball lunges
45 seconds – pushups
45 seconds – long jumps and
45 seconds – walkouts
3 minutes – jump rope
Set #3
45 seconds – kettleball squats
45 seconds – stationary jumps
45 seconds – revers crutches
3 minutes – jump rope
Set #4
45 seconds – side lunges
45 seconds – tricep raises
45 seconds – speed skaters
3 minutes jump rope
A
Bench press – 3X8
Barbell squats – 3X8
Rows – 3X8
Open and close legs – 3X10
Shoulder Press – 3X10
Barbell Curl – 3X12
Tricep Press – 3X12
Abs

B
Incline bench press – 3X8
Leg press – 3X8
Wide grip lat pulldown – 3X8
Leg extensión – 3X10
Leg hamstring Curl – 3X10
Lateral Raise – 3X10
Calf raises – Pyramid
Abs

C
Bench press – 5X3
Dumbbell hex bench press – 3X8
Guillotine press – 3X10
Arnold press – 3X10
Skull crusher – 3X20
Abs