30 Day HIIT Workout Program - Level Up Your Workouts

Kettlebell Complex requiring conditioning and strength.

KB /TB

1. Single Arm (SA) Rotation

2. SA Row

3. SA Loaded Split Squat

4. SA Overhead Press

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2 Repetitions of each side then swap

Rest 60s between rounds

Perform 4 Rounds

KB Complex 2

1. Swing, Catch

2. Reverse Lunge, Rotate Both Sides

3. Loaded Low Squat, Stance From Knees - each leg

Perform 3 Rounds

➖E/L/H Workout

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1️⃣ Plyometric jump from knees to squat x 10

2️⃣ Plyometric offset push x 14

3️⃣ Alt reverse lunge & chop x 16

4️⃣ Knee drive to hand x 10es

5️⃣ Alt plank row to wing, to rotation x 10

6️⃣ Bear crawl, plank knee to elbow x 2, push x 2

7️⃣ Straight arm kick through x 16

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▶️ AMRAP (as many rounds as possible)

▶️ 20 minute workout, rest where needed

▶️ No. 1 - regress to squats or jumping squats if need be

▶️ No. 5 - floor works just as well.

▶️ Always quality over quantity

➖BW P/T

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1️⃣ Power lunges - 6 each side, two rounds each side. Power.

2️⃣ Modified Hindu push you with slow tempo - 8 Reps. Tempo.

3️⃣ Hack squat slow tempo - 12 Reps. Tempo.

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▶️ 5 Rounds

▶️ Tempo on tempo

▶️ Power for power

➖C/F 1.0

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1️⃣ SA DB roll out - 5es

2️⃣ SA side plank/push rotation with DB - 8es

3️⃣ Commando plank with SA shoulder tap - 8es

4️⃣ Plank rockers - 30s

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▶️ Quality always

▶️ Find your level, regress or skip if need be

▶️ ‘Dial Into’ each movement

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➖DB F/B/M

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1️⃣ DB Split Squat x 6es

2️⃣ DB Front Loaded Squat x 10

3️⃣ DB Forward Lunge x 3es - 2 Rounds

4️⃣ Alternating DB Row x 8es

5️⃣ DB Low-High Wood-Chop x 8es

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▶️ Superset back to back

▶️ 5 Rounds

▶️ 2 Mins Between Rounds

▶️ Quality Always