Day 2 - HIT Workout

Day 2 - HIT Workout

Sean Bartram –  HIT workouts will produce 20 minutes of pain for all that gain! Get the towel ready cos you are gonna sweat but it will be well worth it.  Previously the fitness coach to the Colts Cheerleaders and several IndyCar drivers, Sean knows what it takes.

Enjoy!

 

 

Workout 1:

Simple Body Weight Workout – A great Beginner’s workout or can be performed as a finisher after a cardio workout or even as a warm-up.  All 3 exercises use multiple large muscle groups.

 

Push Up’s 20 Seconds

Rest 10 Seconds

Squat 20 Seconds

Rest 10 Seconds

Plank 20 Seconds

Rest 10 Seconds

 

Complete 6x Rounds in 9 minutes.

 

Workout 2:

Probably my most well-known or infamous creation is called “Leg Hell”!

 

24x Squats

24x Reverse Lunge (12 per leg)

24x Jump Squat

24 x Pedal (Jumping Alternating Lunge)

 

3x Rounds with no rest as fast as possible!  Remember – Form First, Speed Second!

 

Workout 3:

“Dreadmill” HIIT – I am not a huge fan of the Treadmill, but this routine is challenging and changes with enough frequency to keep you focused:

 

Warm-Up for 5 Mins from walking to a pace at 70% of your max.

Sprint 0:30 seconds + Rest 0:30 seconds  x 10 on a flat incline

Rest 1 mins (Can walk on treadmill if you prefer)

Sprint 0:30 seconds + Rest 0:30 seconds on a 50-75% incline

Rest 1 Mins (Can walk on treadmill If you prefer)

Sprint 0:30 seconds + Rest 0:30 seconds x 10 on a flat incline.

Cool Down for 5 minutes, finishing at a walking pace.

 

Note: All treadmills have different speed and incline settings, familiarize yourself with those before starting.

 

 

 

 Workout 4:

4:1 Work to Ratio HIIT:

 

Set 1:                                                   Set 2:                                       Set 3:

Sprint                                                  Burpee                                    High Knees with Punches

Jump Squat                                         Pedal (Jump Lunge)                Mountain Climbers

Plank Jacks                                          Push Ups                                 Frog Hops

Jumping Jacks                                     Tuck Jumps                             Star Jumps

 

Perform each exercise in a set for 30 seconds with no rest (2 mins to complete the set).  Rest 30 seconds.   Repeat the set for a total of 3 rounds and then move to the next set.    We repeat the same set x3 because as you gain familiarity with the exercise and format you should be able to push harder each round – aiming for 40% intensity, 70% intensity, all out 100% intensity.

 

Workout 5:

 

Abs, Abs, Abs

 

  1. Crunch - 20 Seconds Work, 10 Seconds Rest x 3 rounds
  2. Table Top Crunch – 20 Seconds Work, 10 Seconds Rest x 3 Rounds (legs held in table top even during rest)
  3. Single Leg Crunch – 20 Seconds Work, 10 Seconds Rest x 2 Rounds per leg
  4. Bicycle Crunch – 20 Seconds Work, 10 Seconds Rest x 3 Rounds
  5. Reverse Crunch – 20 Seconds Work, 10 Seconds Rest x 3 Rounds
  6. Side Plank – 20 Seconds Work, 10 Seconds Rest x 2 Rounds per side
  7. Plank Hold – 20 Seconds Work, 10 Seconds Rest x 3 Rounds
  8. Slow Mountain Climber – 20 Seconds Work, 10 Seconds Rest x 3 Rounds

 

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