HIIT Total Body Workout

Total Body Movement Reps Reps Reps Reps
DB Curls Explosive 25 25 25 25
Jumping Jack w/ DB Press Explosive 25 25 25 25
30lb DB Sumo Squat Explosive 25 25 25 25
DB Tricep Extension Controlled 25 25 25 25
DB Fly Controlled 25 25 25 25
Bent Over DB Row Explosive 25 25 25 25
ABS Movement Reps Reps Reps Rest Time
Ab Crunch Controlled 25 25 25 25
DB  Side Bends Contolled 10 each 10 each 10 each 10 each

DB Sumo Squat

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30-45 minutes cardio + Abs

Abs Movement Reps Reps Reps Reps
Ab Roller Controlled 5-10 5-10 5-10 5-10
Med Ball Over Face Ab Crunch Explosive 20 20 20 20
Bicycle Explosive 20 20 20 20
DB Pulse Ab Crunch Power 25 25 25 25

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20 minutes Stair Climber + Quads/Hamstrings/Calves/Abs

Quads/Hamstrings/Calves Movement Reps Reps Reps Reps
Front Squats on Hack Squat Machine Explosive 12 12 12 12
Body Weight Lunge Controlled 8 each 8 each 8 each 8 each
Smith Machine Sumo Squat Controlled 10-12 10-12 10-12 10-12
DB Lunges Explosive 8-12 8-12 8-12 90 secs
Leg Extension / Single – Leg Ext Power 20 each 20 each 20 each 20 each
Lying Hamstring Curls Explosive 20 20 20 20
Standing Calf Raises Explosive 20 20 20 20
Abductor / Adductor Controlled 15 each 15 each 15 each 15 each
ABS Movement Reps Reps Reps Rest Time
Crunches Controlled 25 25 25 25
Oblique Twist w/ DB Crossbody Punch Power 15 each 15 each 15 each 15 each

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HIIT Total Body Workout

Total Body Movement Reps Reps Reps Rest Time
Double Step Stair Climb Explosive 10 10 10 60 secs
Jumping Jack w/ DB Press Explosive 25 25 25 30 secs
Power Jump Squat Explosive 15 15 15 30 secs
DB Squat w/ Calf Raise Controlled 15 15 15 30 secs
DB Chest Press Controlled 8-12 8-12 8-12 30 secs
DB Alternate Front Raise Explosive 15 each 15 each 15 each 30 secs
DB Curls w/ Tricep Kickback Controlled 20 each 20 each 20 each 30 secs
DB Bent Over Reverse Fly Controlled 12 12 12 30 secs
ABS Movement Reps Reps Reps Rest Time
DB Crunches Controlled 25 25 25 30 secs
DB  Side Bends Contolled 25 each 25 each 25 each 30 secs

Follow me on:  @Sirrom_Fitness @SirromFitness