allhalmakeup - HIIT By Haley

HIIT By Haley

5 active days & 2 rest days per week

I recommend yoga & stretching on your rest days

Week 1 & 3

Day 1

Lower Body

4X12 banded squats

3X15 DB deadlifts

3X20 standing calf raises

3X20 (10 each leg) DB walking lunges

4X30 (15 each leg) kneeling kickbacks

Day 2

HIIT

4X8 push ups

Superset 2&3

4X15 (DB or plate) bent over row

4X10 DB skull crushers

Superset 4&5

4X12 DB hip thrusts

4X20 hop overs

4X30seconds plank

4X12 burpees

Day 3

Upper Body

Superset 1&2

4X15 DB standing shoulder press

4X12 (each arm) DB single arm bent over triceps kickbacks

Superset 3&4

4X12 DB lateral raise

4X12 DB Arnold press

4X25 (each leg) flutter kicks

4X15 (each leg) mountain climbers

Day 4

Lower Body

4X20 hip thrusts with band abduction

4X15 DB Romanian deadlifts

3X15 DB sumo squats

4X12 (each leg) standing banded lateral leg raises

4X15 stationary backward step lunges

Day 5

HIIT/Upper Body

4X10 DB chest press

4X12 crunches

4X30seconds (push up position) shoulder taps

4X12 jump squats

4X12 DB shoulder front raises

4X10 DB overhead triceps extension

Week 2 & 4

Day 1

Lower Body

4X15 DB Bulgarian split squats

4X12 DB single leg deadlifts

3X15 banded squats

4X12 DB sumo squats

3X12 DB hip thrusts

3X10 banded hip thrusts

4X20 standing calf raises

4X60 (30 each leg) kneeling kickbacks

Day 2

HIIT

4X10 DB single arm bent over rows

4X12 (each arm) DB single arm triceps kickbacks

4X8 push ups

4X12 DB cleans

4X10 burpees

4X10 mountain climbers

Day 3

Upper Body

Superset 1&2

4X12 DB lateral raises

4X12 DB skull crushers

Superset 3&4

4X12 DB bicep curls

4X15 DB shoulder press

Superset 5&6

4X12 DB bent over lateral raises

4X12 DB hammer curls

Day 4

HIIT

3X20 (10 each side) Russian twist

4X30seconds plank

4X15 DB chest press

4X20 hop overs

4X25 (each leg) flutter kicks

4X60 (30 each leg) kneeling kickbacks

Day 5

Lower Body

4X20 hip thrusts with banded abduction

4X15 standing banded lateral leg raises

4X10 DB goblet squat

4X10 DB deadlifts

3X20 banded pulse squats

3X30seconds squat hold

Week 5 & 6

Day 1

Lower Body

4X15 DB deadlifts

4X15 DB stationary step back lunges

4X20 standing calf raises

4X12 DB front squat

3X12 banded jump squat

3X12 banded lateral walk

3X12 standing banded lateral leg raises

4X60 (30 each leg) kneeling kickbacks

Day 2

Upper Body

Superset 1&2

4X12 DB single arm bent over row

4X15 DB chest press

Superset 3&4

4X15 DB hammer curls

4X12 DB overhead triceps extensions

Superset 5&6

3X10 DB bicep curls

4X12 DB skull crushers

3X10 pushups

Day 3

HIIT

3X30seconds (each side) side plank

4X20 flutter kicks

4X20 mountain climbers

4X10 burpees

5X12 hip thrusts with banded abduction

Bonus: 10 minutes of dancing :)

Day 4

Lower Body

4X12 DB cleans

4X12 DB single leg deadlifts

4X12 (DB + glute band) squats

3X12 banded stationary lunges

4X15 (DB + glute band) hip thrusts

4X60 (30 each leg) kneeling kickbacks

Day 5

Upper Body/Shoulders

Superset 1&2

5X12 DB Arnold press

4X10 DB shoulder lateral raises

Superset 3&4

4X12 DB shoulder front raise

4X12 DB bent over lateral raises

4X10 (each arm) DB single arm shoulder press

4X12 (each arm) (push up position) shoulder taps

DB Deadlift

banded lateral walk

DB cleans

DB single leg deadlift

DB hip thrust

DB+band hip thrust

Banded hip thrust with abduction

DB Bulgarian split squat (I would normally do these on a cushioned bench at the gym, a hard surface will hurt the top of your foot use a towel or blanket for cushion)

DB front squat (depending on how much weight you want to use you can use one or two dumbbells)

jump squats - (my ceilings are low in this room i would normally jump higher)

Banded Squat

DB Romanian deadlift (keep DB close to legs when coming up, bring hips back and feel the stretch in your hamstrings, back straight)

VS.

DB deadlift (more relaxed movement with more bend in the knees, back straight, squeeze at the top but dont lock your knees)

Kneeling Kickbacks

DB bent over row

banded bent over row

DB skull crushers

hop overs

DB single arm bent over triceps kickbacks

DB Arnold press

DB lateral raise

DB shoulder press

DB chest press

DB sumo squat (wide stance & feet pointed outward)

Standing banded lateral leg raise (this is for a well rounded bum, very important)

Stationary backwards step lunges

DB shoulder front raise

push up position shoulder taps

DB overhead triceps extentions

DB single arm bent over row

DB bicep curls

DB biceps hammer curls

DB bent over lateral raise

Russian twist

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