breakdowns for ripped with hiit (released fall 2014) · breakdowns for ripped with hiit (released...

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Breakdowns for Ripped with Hiit (Released Fall 2014)

Low Impact Hiit

Low Impact Hiit One – 28 m – 300 cal Warm- up – 5 m Workout – 20 m Stretch – 3 m

Low Impact Hiit Two – 30 m – 321 cal Warm up – 4 m Workout – 22 m Stretch – 3 m Low Impact Hiit One Premixes: #1 Extreme Low Impact Hiit One Double It 47 m 537 cal #2 Extreme Low Impact Hiit One & Two Combined 50 m 572 cal #3 First half of Low Impact Hiit One & Last Half of Two 32 m 362 cal #4 First half of Low Impact Hiit Two & Last Half of One 27 m 305 cal #5 Low Impact Hiit One & Bonus Abs 1 36 m 364 cal #6 Low Impact Hiit One & Bonus Abs 2 38 m 385 cal #7 Scrambled Mix One 29 m 328 cal Slam Its Jump shot with a knee repeater Football runs Zig zag puddle jumps Dixie cup shuffles #1 Dixie cup shuffles #2 3 power pushes and lift #1 3 power pushes and lift #2 Forward leaning lunges/low galloping jacks #1 Forward leaning lunges/low galloping jacks #2 High low boxing jabs Fred Astaire #1 Fred Astaire #2 Jump shot and lunge drop #1 Jump shot and lunge drop # 2 Lean back and valley forward #1 Lean back and valley forward #2


Surfer thrusts #1 Surfer thrusts #2 Low Impact Hiit Two Premixes: #1 Extreme Low Impact Hiit Two Double It 51 m 583 cal #2 Extreme Low Impact Hiit Two & One Combined 49 m 560 cal #3 First half of Low Impact Hiit Two & First Half of One 27 m 305 cal #4 Last half of Low Impact Hiit Two & Last Half of One 30 m 339 cal #5 Low Impact Hiit Two & Bonus Abs 1 37 m 374 cal #6 Low Impact Hiit Two & Bonus Abs 2 39 m 395 cal #7 Scrambled Mix Two 27 m 305 cal Pivoting apple pickers Weighted knee up squats Mountain climbers (toes aim in) Down up down abductions Explosive lunges Pivoting sumo squats Squat kick squat lunge Side lunge wood chops Corner to corner diagonal lunges Travel bob and weaves Running burpees Marching sumos 3 rope climbs / 1 elbow strike Cross under kicks Windmills

Plyo Hiit

Plyo Hiit One – 27 m – 305 cal Warm- up – 5 m Workout – 18 m Stretch – 4 m

Plyo Hiit Two – 27 m – 305 cal Warm up – 5 m Workout – 19 m Stretch – 3 m Plyo Hiit One Premixes: #1 Extreme Plyo Hiit One – Double It 44 m 498 cal #2 Extreme Plyo Hiit Two – One and Two Combo 45 m 509 cal


#3 First Half Plyo Hiit One, Last Half Plyo Hiit Two 27 m 305 cal #4 Last Half Plyo Hiit Two, Last Half Plyo Hiit One 28 m 317 cal #5 Plyo Hiit One and Bonus Abs 1 34 m 365 cal #6 Ply Hiit One and Bonus Abs 2 36 m 386 cal #7 Scrambled Mix 1 28 m 300 cal Run 3 and leap Snowboards Grapevine tap, 6 power scissors One arm burpees Vertical butt kicks Jump front/ back plie jacks/ 2 boxes Vertical knee slaps Lateral leg thrust burpees Half circle shuffle sprints 2 forward hops, 1 hop turn, air jack Wide burpees Lateral hops and 1 tuck jump High reaching pop squat 4 power hops / 2 plyo jacks Plyo Hiit Two Premixes: #1 Extreme Plyo Hiit Two – Double It 45 m 509 cal #2 Extreme Plyo Hiit Two – Two and One Combo 44 m 498 cal #3 First Half Plyo Hiit Two, First Half Plyo Hiit One 26 m 294 cal #4 Last Half Plyo Hiit Two, Last Half Plyo Hiit One 29 m 328 cal #5 Plyo Hiit Two and Bonus Abs 1 33 m 354 cal #6 Ply Hiit Two and Bonus Abs 2 36 m 386 cal #7 Scrambled Mix 2 28 m 317 cal Straddle jump freezes Over and over jumps Knee off side/ 6 pulse squats Jump up and down/ 1 power 7 Squats in a box 3 wide jumps/ 1 plyo jack Fast feet straddle shuffles Forward back straddle hops 6 wide tap lunges 7 power turning squats with rockback Over and back burpee/ 2 tuck jumps Corner to corner front and back lunges Jump up step down/ ski hops/ power 7


Lift it, Hit it: Chest, Triceps, Shoulders – 40 m – 310 cal Warm-up - 3 m Workout – 35 m Stretch – 2 m Premixes: #1 Shoulders last 40 m 310 cal #2 Timesaver 1: No shoulders 29 m 224 cal #3 Timesaver 2: No finishers 32 m 240 cal #4 Timesaver 3: 1 set only, no finishers 17 m 128 cal #5 Timesaver 4: 1 set only, with finishers 19 m 147 cal #6 Timesaver 5: 2 sets only, no finishers 26 m 195 cal #7 Timesaver 6: 2 sets with finishers 28 m 217 cal #8 Entire routine plus Bonus Abs 1 48 m 343 cal #9 Entire routine plus Bonus Abs 2 51 m 364 cal #10 Abs instead of finishers 41 m 303 cal #11 Extreme: 4 sets and finishers 48 m 371 cal

Chest Flat bench press, set 1 2x30 Flat bench press, set 2 2x30 Flat bench press, set 3 2x30 Finisher: Pushups None Incline bench press, set 1 2x30 Incline bench press, set 2 2x25 Incline bench press, set 3 2 x 25 Finisher: Tricep pushups None Incline chest flys, set 1 2x25 Incline chest flys, set 2 2x25 Incline chest flys, set 3 2x25 Finisher: Decline pushups None

Shoulders Overhead press/upright row, set 1 35 BB Overhead press/upright row, set 2 35 BB Overhead press/upright row, set 3 30 BB Finisher: Scarecrows 2 x 5 Alternate Lateral raises, set 1 2 x 10 Front raises, set 1 1 x 15 Alternate Lateral raises, set 2 2 x 10


Front raises, set 2 1 x 12 Alternate Lateral raises, set 3 2 x 10 Front raises, set 3 1 x 15 Finisher: External rotations with a lateral raise

2 x 8

Triceps Standing overhead extensions, set 1 1 x 35 Standing overhead extensions, set 2 1 x 35 Standing overhead extensions, set 3 1 x 35 Finisher: Tricep dips None Lying extensions, set 1 1 x 30 Lying extensions, set 2 1 x 30 Lying extensions, set 3 1 x 30 Finisher: Double arm kickback 2 x 10

Lift it, Hit it: Back, Biceps & Shoulders – 52 m – 433 cal Warm-up – 2 m Workout: 46 m Stretch: 4 m Premixes: #1 Shoulders Last 53 m 442 cal #2 Timesaver 1: No shoulders 43 m 358 cal #3 Timesaver 2: No finishers 38 m 294 cal #4 Timesaver 3: One set only, no finishers 20 m 155 cal #5 Timesaver 4: One set only with finishers 29 m 242 cal #6 Timesaver 5: 2 sets only, no finishers 30 m 232 cal #7 Timesaver 6: 2 sets only with finishers 40 m 333 cal #8 Entire routine plus Bonus Abs 1 59 m 457 cal #9 Entire routine plus Bonus Abs 2 62 m 480 cal #10 Abs instead of finishers 47 m 364 cal #11 Extreme: Four sets and finishers 63 m 533 cal

Back One arm row, set 1 1x35 One arm row, set 2 1x35 One arm row, set 3 1x35 Finisher: barbell rows & band power pulls

35 BB


Pullovers, set 1 1 x 35 Pullovers, set 2 1 x 35 Pullovers, set 3 1 x 35 Finisher: Barbell rows and supine band pulls

35 BB

1 arm angled row, set 1 1x30 1 arm angled row, set 2 1x30 1 arm angled row, set 3 1x30 Finisher: One arm seated band pulls Band

Shoulders Rear delt flys, set 1 2 x 15 Rear delt flys, set 2 2 x 12 Rear delt flys, set 3 2 x 12 Finisher: One arm band pulls Band Prone rear delts, set 1 2 x 8 Prone rear delts, set 2 2 x 5 Prone rear delts, set 3 2 x 5 Finisher: Seated T-band pulls Band

Biceps Bicep curls, narrow grip 35 BB Bicep curls, traditional grip 35 BB Bicep curls, wide grip 35 BB Finisher: W curls 2 x 8 Concentration curls, set 1 1 x 20 Concentration curls, set 2 1 x 20 Concentration curls, set 3 1 x 20 Finisher: Crazy Eights 25 BB Simultaneous standing hammer curls, set 1 2 x 15 Simultaneous standing hammer curls, set 1 2 x 15 Simultaneous standing hammer curls, set 1 2 x 15 Finisher: Crazy Eights 25 BB


Lift it, Hiit it: Legs – 40 m – 439 cal Warm-up – 6 m Workout: 30 m Stretch: 4 m Premixes:

#1 All Strength 30 m 250 cal #2 All Blast 23 m 266 cal #3 Scrambled 1 39 m 418 cal #4 Scrambled 2 39 m 418 cal #5 Strength and Blasts 41 m 439 cal (four rounds of strength and four blasts) #6 Strength and Blasts and Abs 53 m 549 cal (One ab exercise added to each interval) #7 Lower body and Bonus Abs 1 47 m 487 cal #8 Lower body and Bonus Abs 2 49 m 508 cal

Squats 2 x 20 Squat digs None Plie Squats 35 BB Plie Jacks None Static Lunges Right Side 2 x 20 Split Jumps None Static Lunges Left Side 2 x 20 Split Jumps None Squats 2 x 25 Pop Squats None Plie Squats 1 x 40 Narrow Plie Touch Down Jacks None Wood Chop Side Lunges 1 x 10 Explosive Side Lunges 1 x 12 Cross Back Lunges 1 x 15 Lateral Skates None Low Pulse Lunges 1 x 15 Power Circle Scissors None Dead Lift 2 x 25 Snow Angel Jacks None Dead Lift Wide Stance 2 x 25 Frog Jumps with Quarter Turns None Walking Lunges 2 x 15 Scissors Scissors Wide Tuck Jumps None


Hiit Circuit Upper Body – 46m – 466 cal Warm-up – 5 m Workout – 34 m Stretch – 7 m Premixes: #1 All Blasts 22 m 249 cal #2 No Blasts 37 m 352 cal #3 Scrambled Rounds 47 m 476 cal #4 Timesaver (5 rounds) 34 m 344 cal #5 Upper Boxy Mixed with abs 60 m 572 cal

#6 Upper Body mixed with abs: no blasts 51 m 486 cal #7 Entire Routine plus Bonus Abs 1 49 m 467 cal #8 Entire Routine plus Bonus Abs 2 51 m 486 cal

Round 1

Squat Presses/Front Swing/Lat Pull Down Combo – set 1

2 x 10

Squat Presses/Front Swing/Lat Pull Down Combo – set 2

2 x 10

Cardio Blast: High Jacks and Low Jacks None Round 2

Forward Leaning Lunge with Rear Delt into Rear Lunges with Front Raise – Set 1

2 x 8


2 x 8


2 x 8

One Arm Rows – Set 1 1 x 20 One Arm Rows – Set 2 1 x 20 Cardio Blast: Vertical Butt Kicks None

Round 3 Lunge Kick/Lunge Squat Combo 1 x 8 Push up Leg Lift Combo None Cardio Blast: Line Taps None

Round 4 Overhead Press/Lunge Down Combo 2 x 10 Cardio Blast: Power Circle Scissors None

Round 5 W-press, W-curl, Rear Lunges 2 x 10 Bicep Curl 2 x 12


Cardio Blast: Snowboards None Round 6

Side Lunge Wood Chops 1 x 10 Plie Upright Rows/ Snatch Combo 1 x 8 Cardio Blast: Plie Jacks None

Round 7 Weighted Marching Sumos 1 x 12 Single Leg Dead Lift/Front Raise 2 x 8 Cardio Blast: Lateral Skates None

Round 8 Rear Lunges, Lateral Raises 2 x 8 Sumo Drop Squat/Triceps Extensions Combo 2 x 10 Tricep/Chest Isolation Work 2 x 8 Cardio Blast: Total Body None

Hiit Circuit Lower Body – 47m – 476 cal Warm-up – 5 m Workout – 36 m Stretch – 6 m Premixes: #1 Scrambled 1 48 m 486 cal #2 Scrambled Express 32 m ? #3 All Blasts 28 m 317 cal #4 No Blasts 31 m 351 cal #5 Abs Mixed In 50 m 476 cal #6 Extreme Lower Body Circuit 67 m 678 cal #7 Entire Routine plus Bonus Abs 1 51 m 486 cal #8 Entire Routine plus Bonus Abs 2 54 m 514 cal Power Box None Ice Breakers None Barbell Squats 40 BB Weighed Pulse Lunges 1 x 12 Power Scissors with Pulses None 4 Step Knee Down Tap/ 1 Power 7 Sequence

None

Weighted Lateral Walks 2 x 15 Side to Side Ground Switches None Weighted Lunge Taps 1 x 20 Step Knee Tap Down/Power None


Scissors/Power Turn/ Power 7 Sequence Weighted Plie Squats 40 BB Power Circle/Elbow to Knee Jumps/Into Straddle Jumps

None

Barbell Squats Narrow Stance 40 BB Touch Down Plie Jacks NA Weighted Cross Back Lunges on Step 1 x 15 Push Around Corner/ Doubles/Singles None Line Taps None Static Lunges 2 x 20 Dead Lifts 2 x 25 Wide Tap Lunges None Side Lunge into One Legged Squat Combo

1 x 8

Wide Stance Deadlift 40 BB

breakdowns for ripped with hiit (released fall 2014) · breakdowns for ripped with hiit (released...

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