challenge hiit · challenge hiit #14 legs pyramid equipment thewkout 16. ©thewkout, 2020 workout...
TRANSCRIPT
*Beginners / Intermediate - Lower your weight & concentrate on form & just getting through.
©TheWKOUT, 2020
Shorter workouts to transform your bodyin 21 days using strength & cardio.
Either stand alone workouts or add these to your daily workouts to push yourself.
CHALLENGEH I ITShort & Intense Workouts
21 Day Challenge
©TheWKOUT, 2020
W E E K1
W E E K2
W E E k3
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
WKOUT 1
WKOUT 2
WKOUT 3
WKOUT 4
WKOUT 5
WKOUT 6
WKOUT 7
WKOUT 8
WKOUT 9
WKOUT 10
WKOUT 11
WKOUT 12
WKOUT 13
WKOUT 14
WKOUT 15
RESTREST
RESTREST
NOTES:
CHALLENGEHI IT
finished! !Tag us in your photos xoxo.
01ChallengeHI IT #01
• 1 x 20kg Weights• 2 x 10kg Weights• 2 x 7.5kg Weights
FULL BODY - 15 minutes
EQUIPMENT
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1.
©TheWKOUT, 2020
• Box - Optional• Slam Ball - Optional• 1 x 16kg Weigh
5 x Slams
10 x Single Clean
10 x Devil Press
10 x Push Press
5 x Burpee
5 x Box Jumps
10 x Swings
Workout Starts 2 Minutes In
02
10 x Mountain Climbers
10 xTricep Push Ups
10 x Chest Press
5 x Pull Overs
8 x Snatch
8 x Bentover Row
8 xTricep Kick Backs
Workout Starts 1 Minute In
ChallengeHIIT #02
• 2 x 7.5kg Weights• 2 x 10kg Weights• 2 x 12.5kg Weights
UPPER BODY - 15 minutes
EQUIPMENT
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2.
©TheWKOUT, 2020
03• 2 x 20kg Weights• 2 x 10kg Weights• Rack - Optional
10 x Squats
10 x Snatch
3 x Push Up x 2 & Pull Up X 1 ( Or 5 x Push Ups )
10 x Clean & Press
10 x Squat & Press
10 x Overhead Swings
10 x Tricep Dips
ChallengeHIIT #03
FULL BODY - 15 minutes
EQUIPMENT
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3.
©TheWKOUT, 2020
• Bars - Optional• 1 x 16kg Weight• 1 x 15kg Weight
Workout Starts 1.20 Minutes In
04• 1 x 20kg Weights• 1 x 20kg Ball - Optional• Box - Optional
ChallengeHIIT #04
FULL BODY - 13 Rounds For Time
EQUIPMENT
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4.
©TheWKOUT, 2020
Workout Starts 2 Minutes In
Repeat Below For 45 Seconds & 10 Seconds Rest.
Make A Note Of Your Reps.
Paused Swings
Bunny Hop To Burpee
Slams
Box Jumps
1/2 Burpee To Monkey Push Up
05• 1 x 20kg Weights• 1 x 20kg Ball - Optional• Bar - Optional
ChallengeHIIT #05
FULL BODY - 15 Minutes
EQUIPMENT
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5.
©TheWKOUT, 2020
Workout Starts 3.40 Minutes In
Post Your Scores
10 x Half Clean
10 x Snatch
10 x Swings
10 x Goblet Squats
10 x Lunge & Press
10 x Ball Throws
6 x Push Ups
10 x V Abs
tag
us in
you
r pho
tos! xo
xo
06• 2 x 7.5kg Weight• Skipping Rope - Optional• Bars - Optional• 16kg Weight
ChallengeHIIT #06
FULL BODY - 15 Minutes
EQUIPMENT
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7.
©TheWKOUT, 2020
1 Min - Skipping / Cardio
Burpee To Switch Lunge - 8 Reps
Clean & Press - 8 Reps
Press To Deadlift - 8 Reps
Plank Pull Through - 10 Reps
Bear Drag Abs - 10 Reps
07• 2 x 10kg Weight / Slam Ball• 1 x Bench - Optional• 1 x 20kg Weight• Rack - Optional
ChallengeHIIT #07
FULL BODY - 15 Minutes
EQUIPMENT
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8.
©TheWKOUT, 2020
Ball Throws - 10 Reps
Bench Jump Overs - 10 Reps
Squat & Press - 10 Reps
Swings - 10 Reps
Burpees / Wall Burpee - 5 Reps
Switch Push Ups - 6 Reps
Pull Ups - 2 Reps ( or 5 x Bentover Row )
08ChallengeHIIT #08
UPPER BODY - 15 Minutes
EQUIPMENT
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9.
©TheWKOUT, 2020
• 2 x 7.5kg Weight• Skipping Rope - Optional• Bars - Optional• 16kg Weight
1 Min - Skipping / Cardio
Burpee To Switch Lunge - 8 Reps
Clean & Press - 8 Reps
Press To Deadlift - 8 Reps
Plank Pull Through - 10 Reps
Bear Drag Abs - 10 Reps
09ChallengeHIIT #09
LEGS - 15 Minutes
EQUIPMENT
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10.
©TheWKOUT, 2020
• 2 x 20kg Weight• Box - Optional• 2 x 12.5kg Weight
Squats - 20 Reps
Step Ups - 10 Reps
Front Squats - 10 Reps
Goblet Squats - 10 Reps
Hamstring Deadlifts - 10 Reps
Squats Jumps - 10 Reps
mo
ve by m
ov
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10ChallengeHIIT #10
FULL BODY - 15 Minutes
EQUIPMENT
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12.
©TheWKOUT, 2020
• 1 x 10kg Weight• 1 x Mat - Optional
Star Abs - 20 Reps
Oblique Twists - 20 Reps
Butterfly Abs - 20 Reps
Reverse Abs - 20 Reps
Downward Dog Toe Touches - 20 Reps
Repeat x 5
• 2 x 7.5kg Weights• Bars - 20Lbs Aside & 6lb bar• 18kg Ball• Box - Optional
11ChallengeH I IT # 1 1
FULL BODY PYRAMID
EQUIPMENT
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13.
©TheWKOUT, 2020
Workout Starts 3:45 Minutes In
Pyramid 12,10,8
Squat & Upright Row
Box Jump & Ball Slams
Burpee Tuck
Squat Press
1/2 Clean
Row & Bicep Curl
12ChallengeH I IT # 1 2
UPPER BODY
EQUIPMENT
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14.
©TheWKOUT, 2020
Workout Starts 2 Minutes In
• 18kg Slam Ball• 2 x 7.5kg Weight• 1 x 12.5kg Weight• 20kg Kettlebell
Pyramid 12, 8, 10, 6, 4 For Time.
Clean & Press - Left
Clean & Press - Right
Swings
Push Up & Row
Ball Slams x 6
• 2 x 7.5kg Weights• 20kg Kettlebell• 1 x 12.5kg Weight• 2 x 10kg Weights
13
Pyramid 12, 10, 8, 6, 4 For Time.
Clean & Press
Push Ups
Swings
Dragon Press
Single Clean - Left
Single Clean - Right
Lunge - L&R
Rock Out Tucks - 20 Reps
ChallengeH I IT # 13
FULL BODY PYRAMID
EQUIPMENT
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15.
©TheWKOUT, 2020
Workout Starts 3 Minutes In
• 2 x 7.5kg Weights• 20kg Kettlebell• 1 x 12.5kg Weight• 2 x 10kg Weights
14ChallengeH I IT # 14
LEGS PYRAMID
EQUIPMENT
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16.
©TheWKOUT, 2020
Workout Starts 2.15 Minutes In
Pyramid 12, 10, 8 For Time.
Weighted Squat Jumps
Weighted Curtsy Lunge - Left
Weighted Curtsy Lunge - Right
Squat Jumps Heel Touches
Toes Elevated Hamstring Deadlift
Heels Elevated Squats
Burpee x 6
15ChallengeH I IT # 15
BODY WEIGHT WORKOUT
EQUIPMENT
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17.
©TheWKOUT, 2020
Workout Starts 4.10 Minutes In
• Body - Not Optional• Vest - Optional
High Knees
Mountain Climbers
Star Jumps
Squat Jumps
Burpees
x 3 Rounds
...YESSSS!We Made It!!