Monthly HIIT Style Workout Program

We have put together a 4 week program where all you need to do is log in and complete the workout for the day.

How it works:

1. Select a start date.
2. Complete 1 workout for the next 7 days.
3. Repeat the 7 workouts for the next 4 weeks

NOTE: If you would like rapid results you can do anyone of the ten minutes videos as a”booster”in addition to this program!

Under Ten Fitness Private YouTube videos:

Progressions and Regressions

In this video we give some alternatives to some movements for the following workouts.

Day 1

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

1. LUNGE WITH CURL
2. DREWPEE
3. PUSH-UP
4. SINGLE ARM PRESS WITH SQUAT
5. BIRD DOG
6. LYING LEG RAISE
7. GLUTE BRIDGE
8. PLANK

Total workout time including warm up is 30 minutes.

 

Day 2

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of movements:

1. SEAL JACKS
2. PICK UP PRESS
3. SUMO SQUAT
4. SIDE LUNGE
5. INCH WORM
6. SUPERMAN
7. RUSSIAN TWISTS

Total workout time with warm-up and cool down 35 minutes.

Day 3

Today is self Care! In this video we run through some movements that will loosen up the body.

Mobility for:

1. Ankles
2. Hips
3. Spine
4. Neck
5. Shoulders

Total workout time is less than 20 minutes.

Day 4

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

1. REVERSE LUNGE
2. KNEE TUCKS
3. PLANK ROWS
4. SINGLE LEG GLUTE BRIDGE
5. IN & OUTS
6. FLUTTER KICKS
7. OVER HEAD SQUAT

Total workout time 30 minutes.

Day 5

4 rounds 5 minutes each.

1st round each movement will be done for 30 seconds each for 5 minutes with a 1 minute break between rounds.

2nd round – You will complete 10 reps of each movement.

Repeat each round once more for a total of 4 rounds.

List of Movements:

1. SQUAT AND PRESS
2. CHOPS TO THE LEFT
3. CHOPS TO THE RIGHT
4. SWING
5. PLANK SIDE STEPS
6. ALTERNATING LUNGE
7. REPTILES

Total workout time 30 minutes.

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And as always remember – Stay Motivated!

Drew Smith