Choose one High Intensity workout based on your current fitness level. Aim to be able to do the advanced workouts by the start of the season.
Beginner
1) Bike HIIT
After 5 min of steady biking (stationary bike or normal) do the following 4 times in a row:
20 sec. pedaling as fast as possible
10 sec. slow pedaling
After doing this 4 times, slow pedal for 1 minute. Complete 4-5 cycles.
2) Circuit
Do this circuit 3 times as fast as possible:
10 burpees
10 tuck jumps
10 split leg jumps (5 each leg)
10 crunches
30 sec. plank
Intermediate
1) Bike HIIT
After 5 min of steady biking (stationary bike or normal) do the following 8 times in a row:
20 sec. pedaling as fast as possible
10 sec. slow pedaling
After doing this 8 times, slow pedal for 1 minute. Complete 4 cycles.
2) Circuit
Do this as fast as you can:
5 handstand push-ups (against a wall if you need to)
10 squat jumps
15 pull ups (all the way down, all the way up)
20 v-ups
25 box jumps
20 split squat jumps (40 each leg)
15 dips (if you start failing, switch to push ups)
10 sit-ups
5 burpees
3) Hill sprints
Find a hill that takes you about less that 10 seconds to sprint up. Do 10 hill sprints in a row walking down to the start after each sprint.
Advanced
1) Bike HIIT
After 5 min of steady biking (stationary bike or normal) do the following 8 times in a row:
30 sec. pedaling as fast as possible
15 sec. slow pedaling
After doing this 8 times, slow pedal for 1 minute. Complete 4 cycles.
2) Circuit
Do this as fast as you can:
10 handstand push-ups (against a wall if you need to)
20 squat jumps
30 pull ups (all the way down, all the way up)
40 v-ups
50 box jumps
40 split squat jumps (40 each leg)
30 dips (if you start failing, switch to push ups)
20 sit-ups
10 burpees
Record so far: Grommet - 13:26
3) Circuit
Do 5 times:
20 split leg jumps
12 burpees
20 yard sprint + up and down 4 flights of stairs
Record: Jacob Martin - 8:18
4) Circuit
Do the exercises with a * using weights
Do each exercise back to back, 30 seconds for each exercise. Do 3 sets, resting 1-1.5 minutes between sets:
Squat Jumps
Groiners
Push-ups (if you can't push up anymore just hold yourself up)
Bent over rows*
Dumbell/Kettlebell swings *
Mason Twists
Heels to the Heavens
Burpees
Plank (on the last set hold plank as long as possible)
Last Modified on 31/01/2013 04:11