60 minutes of HIIT

Recently my plan has been to focus on strength which means less reps with more weight. I am also refreshing my diet knowledge by reading The New Evolution Diet. This goes beyond diet and into exercise. 

Although the exercise program is not necessarily designed to fit my goals, one of the very good points he makes is that it is always good to get out of routine and surprise your body. Since I have done my 3 strength training routines in the gym this week (arms & shoulders, legs, chest & back) a good cardio / HIIT / Tabata routine would fit perfectly. 

So here we go:

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

5 minutes on the stair climber

Tabata:

• Push Ups
• Sit Ups
• Squats
• Burpees

+1/2 mile run in 5 minutes


Tabata:

• Dips
• Box Jumps
• Pull Ups
• Steps Ups

5 minutes on the stationary bike

Tabata:

• Sit ups with 5 pound weight
• Mason Twists with 15 pound weight
• V Ups with 4kh kettlebell
• Fingers to Alternating Knees with 5 pound weight

+1/2 mile run in 5 minutes

Tabata:

• Push Ups
• Sit Ups
• Squats
• Dips

Went across the TRX/Monkey Bars twice


5 minutes on the stair stepper


Time: 60 minutesWeight: 197