weighted workouts - amazon s3new+year... · circuit 1 3 rounds / no rest in between exercises or...

JANUARY 2018 CHALLENGE

WEIGHTED WORKOUTS

Copyright © 2017

HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

http://HIITBURN.com

Hey!

Welcome to the HIITBURN January Challenge.

We are so excited that you’ve decided to join us for the new year. We know that this challenge and community is going to make a positive impact on your life.

This community is supportive and active and will be a perfect addition to your routine in the new year.

We have lots of fun things ahead!

Make sure you join us for the live calls and stay active on the Facebook page. Then of course, follow the workouts and nutrition plan :)

Be sure to keep us updated on how things are going. Remember to take your “before” picture so you can see all the progress you make!

Post about your workouts, meals and progress in the Challenger Facebook group and on Instagram so we can support you along the way and for a chance to be featured!

Follow us @HIITBURN on Instagram and make sure you tag us in your photos and use #hiitburn

Cheers to a new, happy and healthy year!

Dennis and Kelsey Heenan, MCTT, CPTCreators of HIITBURN

P.S. If you need to get to the download page click the link below.

http://hiitburn.com/nych-30d-dl-mmb/

P.P.S. Don’t forget about our other sites...

www.HIITBURN.com - Blog posts, videos, motivation, free gifts, free content, and more.

http://hiitburn.com/nych-30d-dl-mmb/

http://www.HIITBURN.com

TIPS BEFORE STARTING

If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.

If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in.

Please feel free to email [email protected] for ideas or see the Exercise Library manual for alternative exercises.

Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.

This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).

Always warm up properly. Be sure you are fully warmed up before starting your workouts. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

Have a cool down period at the end of each workout that includes stretching and foam rolling.

THINGS TO REMEMBER...

Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results.

Always start with a warm up. Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Ease into the program. As was stated, this is a challenging program so be sure to ease into it if needed which means doing the best you can on each workout, whatever that means to you!

Always have perfect form. It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts.

Finish with a cool down period. Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminate soreness and get you better prepared for the next day.

Track your progress. This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts take.

Drink lots of water. Be sure to keep yourself hydrated as these workouts will take a lot out of you.

Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow.

Your biggest goal on this program should be to IMPROVE. If you are improving each workout, your results will continue to get better and better.

A NOTE ON EXERCISE SUBSTITUTIONSIt’s important to note that each exercise on the HIIT BURN system has a substitute that you can do instead.

Whether you are looking for an exercise that is harder or easier, I have you covered. Don’t be afraid to make exercise substitutions to make the workout your own. Put something in that fits your fitness level.

Here’s some exercise substitution examples:

Squat Jump Substitutions Easier: substitute for Squat to Toes, Total Body Extensions, Bodyweight Squats Harder: substitute for Star Jumps, Tuck Jumps, Electric Hops

Lunge SubstitutionsEasier: substitute for Split Squats or Bodyweight Squats Harder: substitute for Bulgarian Split Squats, Jump Lunges, Bulgarian Split Squat Jumps

Burpee SubstitutionsEasier: substitute for Squat to Toes, Mountain Climbers Harder: substitute for Burpee Star Jumps, Burpee Broad Jumps

Pushup Substitutions Easier: substitute for Knee Pushups or Incline Pushups Harder: substitute for Spiderman Pushups, Decline Pushups, Clapping Pushups

Pull-Ups or Chin-Up Substitutions Easier: substitute for Inverted Row, Bodyweight Row Harder: substitute for Weighted Pull-Ups or Weighted Chin-Ups

Sprints in Place Substitutions Easier: substitute for Quick Feet in Place, Mountain Climbers, Squat to Toes Harder: substitute Full Speed Outdoor Sprints (REAL Sprints!)

As you can see, it is very easy to make each one of these workouts harder or easier if needed. Just know that each workout found below is challenging and will push your limits if you push yourself!

The Workout Calendar WEIGHTED VERSION

There are 5 workouts per week with 2 rest days each week. We do not recommend having less than 2 rest days per week. In this calendar example, we show your rest days falling over the weekends. You are welcome to change that around and split up your rest days in any way that works best for your schedule and body. Just be sure to keep at least 2 rest days per week as you follow the workouts in sequential order.For days that don’t list a workout, you can:

Have a complete rest dayHave an active rest day (go for a walk, hike, yoga, etc)

WORKOUT CALENDAR

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13DAY 7

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26DAY 21

SUN MON TUE WED THU FRI SAT

DAY 14

TEST CIRCUIT &

WORKOUT

#1WORKOUT

#2WORKOUT

#3WORKOUT

#4

WORKOUT

#1WORKOUT

#2WORKOUT

#3WORKOUT

#4REST

REST

WORKOUT

#6WORKOUT

#7WORKOUT

#8WORKOUT

#9

WORKOUT

#6WORKOUT

#7WORKOUT

#8WORKOUT

#9

REST

REST

REST

REST

WORKOUT

#5

WORKOUT

#5

WORKOUT

#10

WORKOUT

#10

CHALLENGECOMPLETE!

DAY 27

DAY 29 DAY 30DAY 28

WORKOUT

#6REST

REST

TEST CIRCUIT &

WORKOUT

#7

TEST CIRCUITThis circuit should be done on your first day of the challenge and then will be re-tested on the last day to see what your progress was. So, keep track of how many rounds and reps you got in order to compare!

As many rounds + reps as possible (AMRAP) in 3-minutes of:

Rest for 1-2 minutes before moving onto Circuit #1 on the next page

FIRST DAY of CHALLENGE

TOTAL REPS: __________________ ROUNDS COMPLETED: ________________

LAST DAY of CHALLENGE

TOTAL REPS: __________________ ROUNDS COMPLETED: ________________

TEST CIRCUIT: PERFORM ON FIRST AND LAST DAY

BODYWEIGHT SQUATS

20 reps

PUSHUPS

10 reps

BURPEES

5 reps

burpees

https://vimeo.com/album/4175553/video/111629301



CIRCUIT 13 rounds / No rest in between exercises or rounds

WORKOUT #1

PUSHUPS or EXPLOSIVE PUSHUPS10 reps

DUMBBELL BULGARIAN SPLIT SQUAT12 reps (each side)

SIDE PLANK HOLDS30 seconds (each side)


DUMBBELL INCLINE CHEST PRESS12 reps

DUMBBELL STEP UPS12 reps (each leg)

OVERHEAD PRESS12 reps

3-MINUTE REST

3-MINUTE REST

DUMBBELL RENEGADE ROW + PUSHUP12 reps


BOX JUMPS10 reps

PULL UPS10 reps

DUMBBELL BENT OVER ROWS10 reps

LEAP UPS10 reps

DUMBBELL BURPEES10 reps

burpees














Complete the following exercises in a row in the outlined rep ranges, resting only when needed.

Do 2-3 rounds, depending on your fitness level, and rest 2-3 minutes before repeating.

WORKOUT #2

PLANK TO PUSHUPS5 reps

SQUAT JUMPS10 reps

PUSHUPS15 seconds (each side)

IN-N-OUTS20 reps

BODYWEIGHT SQUATS25 reps

SIT THROUGHS30 (15 each side)

BODYWEIGHT SQUATS25 reps

IN-N-OUTS20 reps

PUSHUPS15 seconds (each side)

SQUAT JUMPS10 reps

PLANK TO PUSHUPS5 reps

TOTAL TIME: __________________ ROUNDS COMPLETED: ________________












CIRCUIT 1 3 rounds / No rest in between exercises or rounds

WORKOUT #3

DUMBBELL FLAT CHEST PRESS10 reps

DECLINE PUSHUPS15 reps

ALTERNATING DUMBBELL LUNGES10 reps (each side)


SINGLE-LEG DUMBBELL DEADLIFTS10 reps (each leg)

DIVE BOMBER PUSHUPS12 reps

DUMBBELL BENT OVER ROWS12 reps

3-MINUTE REST

3-MINUTE REST

DUMBBELL SIDE SHOULDER RAISE10 reps


GOBLET SQUATS10 reps

PUSHUPS10 reps

KETTLEBELL or DUMBBELL SWING10 reps

PULL UPS or BODYWEIGHT ROWS10 reps

BURPEES10 reps

SIDE PLANK HOLDS30 seconds (each side)

burpees
















WORKOUT #4

PULL UPS5 reps

DUMBBELL SQUAT THRUSTERS10 reps

SQUAT TO SQUAT JUMPS15 seconds (each side)

SIT THROUGHS10 reps (each side)

ALTERNATING LUNGES25 reps

JUMP ROPE SINGLE UNDERS30 reps (go for speed!)

ALTERNATING LUNGES25 reps

SIT THROUGHS20 reps

SQUAT TO SQUAT JUMPS15 seconds (each side)


PULL UPS5 reps













WORKOUT #5

GOBLET SQUATS15 reps

DUMBBELL INCLINE PRESS12 reps

DUMBBELL BULGARIAN SPLIT SQUATS10 reps (each side)


PULL UPSmax reps without coming off bar

WEIGHTED GLUTE RAISES (feet on bench)15 reps

DUMBBELL BENT OVER ROW (knee on bench)12 reps (each arm)

3-MINUTE REST

3-MINUTE REST

DECLINE PUSHUPSmax reps

CIRCUIT 3 2 rounds / Rest only when needed

JUMP ROPE50 jumps (try for double unders)

CHIN UPS10 reps

BOX JUMPS10 reps

KETTLEBELL SWING10 reps

LEAP UPS10 reps each leg

PUSHUP or PLANK HOLDS30 seconds

OR













CIRCUIT 1AMRAP/6

WORKOUT #6

BARBELL SQUATS10 reps

PULL UPS or BODYWEIGHT ROWSmax reps

BODYWEIGHT BULGARIAN SPLIT SQUATS15 reps (each side)

CIRCUIT 2AMRAP/6

BARBELL DEADLIFTS10 reps

EXPLOSIVE or REGULAR PUSHUPSmax reps

BARBELL ALTERNATING LUNGES10 reps (each side)

3-MINUTE REST

3-MINUTE RESTCIRCUIT 3AMRAP/6

CHIN UPS or BODYWEIGHT ROWSmax reps (without coming off the bar)

SQUAT JUMPS15 reps

DUMBBELL RENEGADE ROW10 reps (each side)

ICE SKATERS10 reps (each side)

AMRAP stands for = As Many Rounds + Rep As Possible. Therefore, for each of the AMRAP you will complete as many rounds and additional reps as you can in the minute range that is prescribed (AMRAP/5 = 5-minutes, AMPRAP/6 = 6-minutes, etc).

TOTAL REPS/ROUNDS: _____ /_____

















WORKOUT #7

PULL UPS5 reps

IN-N-OUTS10 reps

SIT THROUGHS15 seconds (each side)


JUMP ROPE DOUBLE UNDERS25 reps (or 50 single unders)

BOX JUMPS30 reps




IN-N-OUTS10 reps

PULL UPS5 reps











CIRCUIT 1AMRAP/6

WORKOUT #8

BENCH PRESS10 reps

LEAP UPS10 reps (each side)

DUMBBELL SIDE SHOULDER RAISES10 repsa

CIRCUIT 2AMRAP/6

INCLINE CHEST PRESS10 reps

BARBELL OVERHEAD PRESS8 reps

DUMBBELL FRONT SHOULDER RAISES10 reps

3-MINUTE REST


PUSHUPS25 reps

LEAP UPS25 reps (each leg)

KETTLEBELL SWINGS25 reps

OUTSIDE MOUNTAIN CLIMBERS25 reps (each side)
















WORKOUT #9

SQUAT TO SQUAT JUMPS5 reps

BURPEES10 reps




BOX JUMPS30 reps




BURPEES10 reps

SQUAT TO SQUAT JUMPS5 reps


burpees

burpees










CIRCUIT 1AMRAP/6

WORKOUT #10

BARBELL BENT OVER ROW10 reps

DUMBBELL FRONT SQUATS10 reps

CHIN UPS or BODYWEIGHT ROWSmax reps (without coming off the bar)

CIRCUIT 2AMRAP/6

BARBELL FRONT SQUAT12 reps

BARBELL ALTERNATING LUNGES10 reps (each side)

LEAP UPS10 reps (each side)

3-MINUTE REST


PUSHUPS10 reps

PULL UPS5 reps





DUMBBELL BENT OVER ROWS (1-2-1 TEMPO*)10 reps

*1 second on the way up, 2-second squeeze at the top, 1 second on the way down











weighted workouts - amazon s3new+year... · circuit 1 3 rounds / no rest in between exercises or...

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