Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 191 views

    HIIT 29.10 and 31.10 Dan John Barbell Complex

    Uploaded by

    Guillaume Vingtcent
    This document provides details on several workout routines, including: 1. A barbell complex with 6 exercises performed for decreasing reps from 6 to 1 over 3-5 rounds with 2-4 minutes of rest between rounds. 2. A metabolic bodyweight workout with 10 exercises performed for 60 seconds each with 15 seconds of rest in between over 3 rounds with 2 minutes of rest between rounds. 3. A 4 minute core burnout circuit with 4 exercises. It then outlines the details of several bootcamp, HIIT, strength and circuit training workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    HIIT 29.10 and 31.10 Dan John Barbell Complex

    Uploaded by

    Guillaume Vingtcent
    191 views7 pages
    This document provides details on several workout routines, including: 1. A barbell complex with 6 exercises performed for decreasing reps from 6 to 1 over 3-5 rounds with 2-4 minutes of rest between rounds. 2. A metabolic bodyweight workout with 10 exercises performed for 60 seconds each with 15 seconds of rest in between over 3 rounds with 2 minutes of rest between rounds. 3. A 4 minute core burnout circuit with 4 exercises. It then outlines the details of several bootcamp, HIIT, strength and circuit training workouts.

    Original Description:

    Original Title

    10.29 GROUP CLASSES

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides details on several workout routines, including: 1. A barbell complex with 6 exercises performed for decreasing reps from 6 to 1 over 3-5 rounds with 2-4 minutes of rest between rounds. 2. A metabolic bodyweight workout with 10 exercises performed for 60 seconds each with 15 seconds of rest in between over 3 rounds with 2 minutes of rest between rounds. 3. A 4 minute core burnout circuit with 4 exercises. It then outlines the details of several bootcamp, HIIT, strength and circuit training workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    191 views7 pages

    HIIT 29.10 and 31.10 Dan John Barbell Complex

    Uploaded by

    Guillaume Vingtcent
    This document provides details on several workout routines, including: 1. A barbell complex with 6 exercises performed for decreasing reps from 6 to 1 over 3-5 rounds with 2-4 minutes of rest between rounds. 2. A metabolic bodyweight workout with 10 exercises performed for 60 seconds each with 15 seconds of rest in between over 3 rounds with 2 minutes of rest between rounds. 3. A 4 minute core burnout circuit with 4 exercises. It then outlines the details of several bootcamp, HIIT, strength and circuit training workouts.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    HIIT 29.10 and 31.

    10

    Dan John barbell complex.


    This complex holds true to what he defines as a complex. The barbell
    only leaves your hands or touches the floor after all the lifts are
    completed.

    Start at 6 reps down to 1


    Complete 3-5 rounds. Rest 2-4 minutes between sets.

    1. Row 6 reps
    2. Clean 6 reps
    3. Front squat 6 reps
    4. Press 6 reps
    5. Back squat 6 reps
    6. Good mornings 6 reps

    Metabolic Bodyweight Workout for Fighters


    Perform each exercise for 60 seconds of work followed by 15 seconds
    rest one after the other. After you complete all 10 exercises, rest for 2
    minutes and repeat for 3 rounds.

    1.Bunny Hop Burpees : 3 mini hops when squatting, no vertical jump


    2.Abs Spring Ups : half sit up and punch both hands to stomach
    3.Low Explosive Lunges
    4.Explosive MMA Push Ups: narrow, standard, wide grip until tired
    then standard pushups
    5. Stationary Sprints : final 15sec all out
    6. Kick Outs : rotate and kick
    7. Kick Ups : crab walk static and kick up
    8. Jump Squats : deep squat
    9. Plank Around the World : raise arms then legs
    10. Combo Sprawls : sprawl then 10 Straights-10 Hooks-10 Upper-
    Cuts

    4MIN CORE BURNOUT


    leg circles left
    Drunken climbers
    leg circles right
    Commando planks
    BOOTY BOOTCAMP 29/10

    🔥 Strength x 2 ROUNDS then Tabata (choose a weight as


    heavy as possible, 10-15 reps, time cap 45sec/20sec):

    - BB BANDED 1 + 1/2 SQUATS x 10-15 (with weight)


    - Banded sidewalks
    - BB Slow pulsed squats 2 to 5 pulse (8 to 10reps)

    - RDL
    - Banded donkey kicks
    - Jump drop squat to Box

    🔥Tabata round 1 (1min each)


    Bunny Hop Burpees
    Leg raises to hip raises
    Low Explosive Lunges
    Side plank with hip abduction

    🔥 Strength x 2 ROUNDS then Tabata (choose a weight as


    heavy as possible, 10-15 reps, time cap 45sec/20sec):

    10-15 Hip thrusts


    10 reverse to curtsy alternated
    15 single leg bench crossovers each side

    🔥Tabata round 2:
    Squat hold or pulse
    Deep Jump Squats
    Plank leg lifts
    Leg raised with circles

    🔥Band circuit burnout:


    in-n-out movement
    glute bridges
    frog bridges
    single leg bridges
    single leg bridges
    squat hold
    side to side squat walk
     
    BOOTY BOOTCAMP 31/10

    🔥 Strength x 2 ROUNDS (choose a weight as heavy as


    possible, 10-15 reps, time cap 45sec/20sec):

    - BB reverse to curtsy alternated x 8-10 each side


    - BB 1 + 1/2 SQUATS x 10-15

    - DB split stance/single stiff leg deadlift on each leg x 10-12


    - BB RDL narrow stance toes elevated on plates x 10-15

    🔥 Strength x 2 ROUNDS (choose a weight as heavy as


    possible, 10-15 reps, time cap 45sec/20sec):

    - DB/BW Single leg banded hip thrusts


    - BB Hip thrusts banded
    - DB/BW Feet elevated Frog Thruster

    🔥 HIIT & CORE WORKOUT:

    30 second in-n-out jump on Box


    30 second side-to-side jumping lunges on box
    1 minute rest
    repeat

    30 second alternating jumping lunges


    30 second box jumps
    1 minutes rest
    repeat

    30 second Leg lift with circles


    30 second reverse crunch knee bent to hip raises
    30 second leg lift with scissor kicks
    30 cross crunch elbows to inside knee
    1 minutes rest
    repeat
    Bret's Badass Booty Circuits #2
    - Banded drop squat jump
    - Feet elevated frog pump
    - Banded fire hydrant
    - BW reverse lunge floor touch
    - Banded single-leg hip thrust
    - DB goblet squat half bottom pulse
    - Banded squatting knee abduction (in n out)
     
    GYM FIT SHAANXI 29/10

    Square circuit 1 Ladder : 50/25 * 40/20 * 30/15


    Increase Weight or intensity each ROUND
    Shuttle Run or Walk lunges to the center, touch the cone and
    go to the next station

    1. Low Box touch Barbell Front Squats (option to Front Lunges)


    2. MMA Pushups (plyo option to start then standard)
    3. TRX Pullups (option slow negative
    4. Double squat thrust to side shuffle or jump sideways
    5. Leg Raises to Hip raises (DB option)

    Square rep challenge circuit 2 for reps: 20reps (beginner might


    do 15reps)

    1. Barbell Snatch Grip Deficit Deadlift (to overhead)


    2. Straddle stance single hand overhead press 20 per side
    3. TRX Power Pulls (speed) 20 per side
    4. Med Ball Power slam or Med Ball Rotational slam
    5. Renegade Row (option with Rotation) 20 per side

    Total time cap: 8min


    Once finished you can perform further core exercise for the
    remaining time:
    Bicycle crunch
    Around the world plank
    Strength circuit 1: legs
    Complete 3-5 rounds of the circuit below, resting about 30
    seconds between exercises and about a minute to a minute
    and a half between rounds.

    KB RDL deadlift (1 or 2)
    Landmine Squats (1 hand or 2 hands)
    TRX Hamstrings curls
    Single rack KB reverse lunges
    Hip Thrusters shoulder elevated

    Strength circuit 2: upper body

    Med ball rolling Pushups


    Landmine half kneeling single hand overhead press
    TRX Shoulder T to Y to I (or Single Arm Anti-Rotational Row)
    DB Lateral raises to front Press hold/eccentric transition
    KB split stance rows

    Cardio Core circuit finisher

    30 seconds TRX climbers


    15 seconds Rest
    30 seconds Split Squat Jumps
    15 seconds Rest
    30 seconds Burpees
    15 seconds Rest
    30 seconds Commando planks
    15 seconds Rest
    30 seconds Skater Hops
    15 seconds Rest
    30 seconds Med ball power slams
    1 minute Rest

    You might also like