HIIT Cardio: Week 7 - Home - Aaron Nimmo Program Weeks 7 … · HIIT Cardio: Week 7 Exercise Time...
Transcript of HIIT Cardio: Week 7 - Home - Aaron Nimmo Program Weeks 7 … · HIIT Cardio: Week 7 Exercise Time...
HIIT Cardio: Week 7
HIIT Cardio: Week 7
Exercise Time Intensity RestWeighted Split Jumps 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Dumbbell Thrusters 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Burpee 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 secondsKettlebell Goblet Squat 50 seconds 8/10 10 seconds Jump Rope 50 seconds 8/10 2 minutes
Exercise Time Intensity RestBattle Ropes 10 seconds, 20
seconds, 30 seconds,
40 seconds, 50
seconds, 60 seconds,
50 seconds, 40
seconds, 30 seconds,
20 seconds, 10
seconds, 20 seconds…
8/10 Rest for 10 seconds, 20
seconds, 30 seconds,
40 seconds, 50
seconds, 60 seconds,
50 seconds, 40
seconds, 30 seconds,
20 seconds, 10
seconds, 20 seconds…
Option 1: Circuit TrainingPerform for 4 rounds total
Option 2: Ladders Perform as many timed ladders as possible for 30 minutes, walk to cooldown for 10 minutes
Please watch the explanation videos I have provided for you to fully understand how
to properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
Monday Burn 600 Calories – Choose 1 OptionTuesday Burn 600 Calories – Choose 1 OptionWednesday Burn 600 Calories – Choose 1 OptionThursday Burn 600 Calories – Choose 1 OptionFriday Burn 600 Calories – Choose 1 OptionSaturday Burn 600 Calories – Choose 1 Option
Choose 1 option from the list below. Each cardio block is equal to 600 calories.
You will need a total of 6 blocks to reach your weekly total of 3600 calories.
HIIT Cardio: Week 7
Exercise Time Intensity Rest
Kettlebell Goblet
Squats – 8 rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Option 3: Circuit TrainingPerform for 5 rounds total
Option 4: Tabata TrainingPerform all rounds of each exercise as a Tabata before moving on to the next exercise. A Tabata consists of 8 rounds of 20 second high intensity work followed by 10 seconds of rest. Each Tabata will take 4 minutes.
Exercise Time/Reps Intensity Rest
Kettlebell Goblet
Squats
15 reps 8/10 10 seconds
Medicine Ball Squat
Jump
20 reps 8/10 10 seconds
Battle Ropes 60 seconds 8/10 60 seconds
Medicine Ball Clean
and Press
15 reps 8/10 10 seconds
Medicine Ball Split
Jump
20 reps 8/10 10 seconds
Battle Ropes 60 seconds 8/10 60 seconds
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Medicine Ball Pushup
Crossovers – 8 rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Dumbbell Thrusters – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
HIIT Cardio: Week 7
Exercise Reps Intensity Rest
Renegade Rows 20 reps 8/10 10 seconds
Burpees 20 reps 8/10 10 seconds
Weighted Split Jumps 40 reps 8/10 10 seconds
Kettlebell Goblet
Squats
20 reps 8/10 10 seconds
Exercise Time Intensity Rest
Medicine Ball Pushup
Crossovers
50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Medicine Ball Slams 50 seconds 8/10 10 seconds
Dumbbell Thrusts 50 seconds 8/10 10 seconds
Option 5: AMRAPsAMRAPs – As Many Rounds As Possible for 40 minutes, rest when needed
Option 6: Circuit TrainingPerform each circuit for 4 rounds total, rest for 3-5 minutes before beginning the second circuit
Exercise Time Intensity Rest
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Split
Jumps
50 seconds 8/10 10 seconds
Medicine Ball Clean
and Press
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
HIIT Cardio: Week 7
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Incline Treadmill
Sprints
Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Treadmill
Sprints
Burpees Jump Ropes
Battle Ropes Anterior, Lateral and Posterior Deltoid,
Pectoralis Major/Minor, Core, Iliopsoas,
Glutes, Latissimus Dorsi, Erector Spinae,
Quadratus Lumborum
Medicine Ball
Slams
Dumbbell
Thrusts
Medicine Ball
Push Up
Crossovers
Burpees Deltoid, Triceps Brachii, Pectoralis
Major/Minor, Quadriceps, Hamstrings,
Iliopsoas, Core, Gastrocnemius, Soleus
Medicine Ball
Burpee
Overhead
Press
Dumbbell
Thrusts
Battle Ropes
Dumbbell Thrusts Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Burpee Medicine Ball
Clean and
Press
Medicine Ball
Squat and
Overhead
Press
Jump Rope Quadriceps, Hamstrings, Glutes,
Gastrocnemius, Core, Deltoid,
Brachioradialis
Burpees Treadmill
Sprints
Medicine Ball
Jump Squats
Kettlebell Goblet
Squats
Quadriceps, Glutes, Adductors, Core,
Iliopsoas
Medicine Ball
Jump Squats
Medicine Ball
Squat and
Overhead
Press
Medicine Ball
Clean and
Press
Medicine Ball
Burpee Overhead
Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Dumbbell
Thrusts
Burpee Medicine Ball
Clean and
Press
Medicine Ball
Clean and Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Medicine Ball
Squat Jump
Medicine Ball
Squat and
Overhead
Press
Medicine Ball
Burpee
Overhead
Press
HIIT Cardio: Week 7
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Medicine Ball
Jump Squats
Quadriceps, Hamstrings, Glutes, Soleus,
Gastrocnemius, Core, Deltoid,
Brachioradialis, Iliopsoas
Medicine Ball
Clean and
Press
Dumbbell
Thrusts
Kettlebell
Goblet Squats
Medicine Ball
Pushup
Crossovers
Pectoralis Major/Minor, Anterior, Lateral
and Posterior Deltoid, Core, Triceps
Brachii
Renegade
Rows
Medicine Ball
Slams
Battle Ropes
Medicine Ball
Slams
Latissimus Dorsi, Core, Triceps Brachii,
Deltoid, Gastrocnemius, Pectoralis Major
Renegade
Rows
Medicine Ball
Pushup
Crossovers
Battle Ropes
Medicine Ball
Split Jumps
Quadriceps, Gastrocnemius, Soleus,
Glutes, Hamstrings, Core
Weighted Split
Jumps
Medicine Ball
Jump Squats
Incline
Treadmill
Sprints
Medicine Ball
Squat and
Overhead Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Dumbbell
Thrusts
Medicine Ball
Clean and
Press
Medicine Ball
Burpee
Overhead
Press
Renegade Rows Latissimus Dorsi, Core, Triceps Brachii,
Deltoid, Biceps, Pectoralis Major/Minor
Battle Ropes Medicine Ball
Slams
Medicine Ball
Pushup
Crossovers
Treadmill Sprints Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Incline
Treadmill
Sprints
Jump Ropes Burpees
Weighted Split
Jumps
Quadriceps, Gastrocnemius, Soleus,
Glutes, Hamstrings, Core
Medicine Ball
Split Jumps
Medicine Ball
Jump Squats
Incline
Treadmill
Sprints
MISS Cardio: Week 7
Monday Burn 600 Calories – Choose 3 Options
Tuesday Burn 600 Calories – Choose 3 Options
Wednesday Burn 600 Calories – Choose 3 Options
Thursday Burn 600 Calories – Choose 3 Options
Friday Burn 600 Calories – Choose 3 Options
Saturday Burn 600 Calories – Choose 3 Options
MISS Cardio: Week 7
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
Exercise % HRmax Intensity/
Speed
120-150 lbs 150-200 lbs 200-250 lbs 250-300 lbs
Bicycling 70-80% 12-14 mph 25 minutes 20 minutes 15 minutes 12 minutes
Boxing -
Moderate
70-80% 7/10 25 minutes 20 minutes 15 minutes 12 minutes
Elliptical 70-80% Resistance - 10 25 minutes 20 minutes 15 minutes 12 minutes
Treadmill –
Incline Jogging
70-80% 8% Incline,
5mph
20 minutes 15 minutes 12 minutes 10 minutes
Kickboxing 70-80% 7/10 20 minutes 15 minutes 12 minutes 10 minutes
Rowing
Machine
70-80% 7/10 30 minutes 25 minutes 20 minutes 15 minutes
Jumping Jacks 70-80% 7/10 25 minutes 20 minutes 15 minutes 12 minutes
Jump Rope 70-80% 7/10 20 minutes 15 minutes 12 minutes 10 minutes
Stair Climber 70-80% Level 8-10 25 minutes 20 minutes 15 minutes 12 minutes
Treadmill –
jogging
70-80% 6 mph 20 minutes 15 minutes 12 minutes 10 minutes
Yoga - Power 70-80% 7/10 60 minutes 50 minutes 40 minutes 30 minutes
MISS Cardio: Week 7
Muscles TargetedExercise Muscles Targeted
Bicycling Quadriceps, Hamstrings, Glutes, Soleus, Gastrocnemius, Iliopsoas
Boxing - Moderate Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior
Elliptical Pectoralis Major, Triceps Brachii, Biceps Brachii, Core, Glutes, Quadriceps,
(Hamstrings, Gastrocnemius, Soleus – Incline Setting)
Treadmill – Incline Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Kickboxing Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
Rowing Machine Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii,
Core, Quadriceps, Hamstrings
Jumping Jacks Gastrocnemius, Gluteus Minimus, Gluteus Medius, Gluteus Maximus,
Adductors
Jump Rope Gastrocnemius, Quadriceps, Hamstrings, Glutes, Core, Deltoid
Stair Climber Gluteus Maximus, Core, Hamstrings, Quadriceps
Treadmill - Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Yoga - Power Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
LISS Cardio: Week 7
Monday Burn 600 Calories – Choose 3 Options
Tuesday Burn 600 Calories – Choose 3 Options
Wednesday Burn 600 Calories – Choose 3 Options
Thursday Burn 600 Calories – Choose 3 Options
Friday Burn 600 Calories – Choose 3 Options
Saturday Burn 600 Calories – Choose 3 Options
LISS Cardio: Week 7
Exercise % HRmax Intensity/
Speed
120-150 lbs 150-200 lbs 200-250 lbs 250-300 lbs
Bicycling 50-70% 10 mph 35 minutes 25 minutes 20 minutes 15 minutes
Boxing 50-70% 5/10 35 minutes 25 minutes 20 minutes 15 minutes
Elliptical 50-70% Resistance - 7 40 minutes 30 minutes 25 minutes 20 minutes
Incline Walk 50-70% 3 mph 35 minutes 25 minutes 20 minutes 15 minutes
Rowing
Machine
50-70% 100 watts 60 minutes 45 minutes 35 minutes 30 minutes
Jumping Jacks 50-70% 5/10 30 minutes 20 minutes 15 minutes 12 minutes
Jump Rope 50-70% 5/10 30 minutes 20 minutes 15 minutes 12 minutes
Stair Climber 50-70% Level 5 35 minutes 25 minutes 20 minutes 15 minutes
Treadmill –
light jog
50-70% 5 mph 25 minutes 20 minutes 15 minutes 12 minutes
Walking 50-70% 3 mph 50 minutes 40 minutes 30 minutes 25 minutes
Yoga - Hatha 50-70% 5/10 50 minutes 40 minutes 30 minutes 25 minutes
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
LISS Cardio: Week 7
Muscles TargetedExercise Muscles Targeted
Bicycling Quadriceps, Hamstrings, Glutes, Soleus, Gastrocnemius, Iliopsoas
Boxing – Low Intensity Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior
Elliptical Pectoralis Major, Triceps Brachii, Biceps Brachii, Core, Glutes, Quadriceps,
(Hamstrings, Gastrocnemius, Soleus – Incline Setting)
Treadmill – Incline Walk Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Rowing Machine Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii,
Core, Quadriceps, Hamstrings
Jumping Jacks Gastrocnemius, Gluteus Minimus, Gluteus Medius, Gluteus Maximus,
Adductors
Jump Rope Gastrocnemius, Quadriceps, Hamstrings, Glutes, Core, Deltoid
Stair Climber Gluteus Maximus, Core, Hamstrings, Quadriceps
Treadmill – Light Jog Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Yoga - Hatha Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
Cardio: Week 7
Muscles Targeted - Functions
Muscle Function Exercise Examples
Adductors (Adductor
Longus, Magnus,
Minimus, Brevis,
Pectineus, Gracilis)
The adductor muscles are a group of muscles lying in
the upper thigh. They are responsible for hip
adduction.
Jumping Jacks, Jump Rope,
Kettlebell Goblet Squat
Biceps Brachii,
Brachialis
The Biceps Brachii is a muscle made up of two parts
lying on the upper arm. It is responsible for forearm
flexion, and helps turn the palm upward. The
Brachialis, is the deepest part of the bicep, and is
responsible for elbow flexion.
Boxing, Rowing Machine,
Kickboxing, Renegade Rows
Brachioradialis The Brachioradialis is the forearm muscle that assists
in flexing the forearm at the elbow joint.
Boxing, Elliptical, Rowing
Machine, Jump Rope
Core (Obliques,
Multifidus, Rectus
Abdominis, Transverse
Abdominus)
Core musculature makes up the lower back, hips,
and belly area. Its primary function is stabilization of
the rest of the body.
Yoga, Rowing Machine,
Kickboxing, Renegade Rows
Deltoid (Anterior,
Lateral, and Posterior)
Made up of three muscles, the anterior, lateral and
posterior deltoid. Together they control the
movement of the arm. The anterior deltoid helps
with shoulder flexion, the lateral deltoid abducts the
shoulder, and the posterior deltoid (with the lats)
works to extend the shoulder.
Boxing, Elliptical, Rowing
Machine, Battle Ropes
Erector Spinae Group of muscles that run from the back of the skull
all the way down to the pelvis. Provides support and
assists in controlling the motion of bending forward
and helping to bring the body back from a forward
bend to an erect position.
Rowing Machine, Kickboxing
Gastrocnemius Part of the calf musculature along with the soleus
muscles. It assists with flexing the foot and leg. It is
the calf muscle involved during standing exercises,
especially important during quick movements.
Stair Climber, Treadmill,
Elliptical, Weighted Split Jumps
Gluteus Maximus Largest Muscle of the three glute muscles. The main
function is assisting with the extension of the upper
leg (quadriceps).
Jumping Jacks, Stair Climber,
Kettlebell Goblet Squats
Gluteus Medius The Glute Med supports internal leg rotation when
the hips are flexed, and external rotation of the leg
when hips are in extension. Assist in providing
stabilization in single leg movements, and assist with
abduction of the leg when knee is extended
Jumping Jacks, Kickboxing, Yoga,
Weighted Split Jumps
Cardio: Week 7
Muscles Targeted - Functions
Muscle Function Exercise Examples
Gluteus Minimus When hips are flexed they help to internally rotate
the leg, when the hips are extended they assist in
external rotation of the leg. Provide stabilization in
unilateral movements, and assist with abduction of
the leg when knee is in extension
Jumping Jacks, Kickboxing, Yoga,
Kettlebell Goblet Squats
Hamstrings A group of three muscles that lies on the back of the
upper portion of the leg. Together they assist in
flexing the knee, and extending the hip.
Elliptical, Incline Treadmill,
Kickboxing, Dumbbell Thrusts,
Burpees
Iliopsoas (Hip Flexors) Consists of two muscles, the psoas major and the
iliacus. They assist with hip flexion and provide
support to the lower back.
Stair Climber, Elliptical,
Bicycling, Medicine Ball Burpee
Overhead Press
Latissimus Dorsi The largest muscle in the back. The main function of
the ’lats’ are to assist in back extension, flexion,
shoulder internal rotation, adduction, and horizontal
abduction.
Rowing Machine, Boxing, Battle
Ropes
Pectoralis
Major/Minor
The Pectoralis Major is part of the chest. It is the
largest muscle in the chest, lying underneath is the
smaller Pectoralis Minor. The chest collectively is
responsible for the movement of the shoulders and
arms.
Boxing, Kickboxing, Burpees,
Medicine Ball Burpee Overhead
Press
Quadratus Lumborum The deepest abdominal muscle of the posterior
abdominal wall. Controls movement and helps with
stabilization of the pelvis and lower part of the spine.
Main component of lateral flexion.
Yoga, Rowing Machine,
Kickboxing, Quadratus
Lumborum
Quadriceps Large muscle group covering the front of your thigh.
Its primary function is to assist in knee extension.
Bicycling, Treadmill, Elliptical,
Stair Climber, Incline Treadmill,
Burpees, Jump Rope
Rhomboids (Major and
Minor)
Made up of two muscles, the Rhomboid Major and
Minor. Together they are primarily responsible for
pulling the shoulder blades back and down.
Rowing Machine, Yoga,
Renegade Rows
Serratus Anterior The muscles that look like fingers along your ribcage.
Assist with scapula protraction and retraction and
breathing. Provides major support in arm balances.
Boxing, Kickboxing
Cardio: Week 7
Muscles Targeted - Functions
Muscle Function Exercise Examples
Soleus The soleus, along with the gastrocnemius is part of
the calf musculature. Its main function in flexing the
foot and is engaged primarily when the knee is in a
bent position such as when you are seated.
Elliptical, Stair Climber, Incline
Jogging, Dumbbell Thrusts,
Medicine Ball Burpee Overhead
Press
Teres Major/Minor The primary function of the Teres Major is to assist
in the extension and rotation of the arm. It is usually
referred to as the ‘rotator cuff’. The Teres Minor,
another part of the ’rotator cuff’ controls shoulder
movement.
Yoga, Rowing Machine, Boxing,
Renegade Rows
Trapezius Collectively, the upper, middle and lower trapezius
function to hold the arms, and retract and depress
the shoulder blades.
Rowing Machine, Boxing,
Medicine Ball Burpee Overhead
Press
Triceps Brachii The main function of the Triceps Brachii muscle
group (made up of three heads) is elbow extension.
Boxing, Kickboxing, Rowing
Machine, Medicine Ball Clean
and Press, Burpee, Medicine
Ball Burpee Overhead Press
HIIT Cardio: Week 8
HIIT Cardio: Week 8
Choose 1 option from the list below. Each HIIT cardio option is equal to approximately
600 calories.
You will need to choose 6 options to attain your weekly total of 3600 calories.
Exercise Time Intensity Rest
Burpees 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Battle Ropes 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Medicine Ball Pushup
Crossovers
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 10 seconds
Medicine Ball Burpee
Overhead Press
50 seconds 8/10 10 seconds
Jump Rope 50 seconds 8/10 2 minutes
Exercise Reps Intensity Rest
Burpees 10 reps EMOM for 25-
30 minutes
8/10 Rest for time remaining
Option 1: Circuit TrainingPerform for 4 rounds total
Option 2: EMOMPerform reps at the beginning of each minute, Every Minute on the Minute (EMOM), resting for the remaining seconds. Perform for 25-30 minutes, walk to cooldown for 10 minutes.
Please watch the explanation videos I have provided for you to fully understand how
to properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
Monday Burn 600 Calories – Choose 1 Option
Tuesday Burn 600 Calories – Choose 1 Option
Wednesday Burn 600 Calories – Choose 1 Option
Thursday Burn 600 Calories – Choose 1 Option
Friday Burn 600 Calories – Choose 1 Option
Saturday Burn 600 Calories – Choose 1 Option
ExerciseTimeIntensityRestBurpees – 8 rounds20 seconds, repeated with 10 second rest for 4 minutes 8/1010 seconds between sets, 2 minutes after all rounds are completed
HIIT Cardio: Week 8
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Option 3: Circuit TrainingPerform for 5 rounds total
Option 4: Tabata TrainingPerform all rounds of each exercise as a Tabata before moving on to the next exercise. A Tabata consists of 8 rounds of 20 second high intensity work followed by 10 seconds of rest. Each Tabata will take 4 minutes.
Exercise Time/Reps Intensity Rest
Kettlebell Goblet
Squats
15 reps 8/10 10 seconds
Medicine Ball Squat
Jump
20 reps 8/10 10 seconds
Treadmill Sprint 60 seconds 8/10 60 seconds
Medicine Ball Clean
and Press
15 reps 8/10 10 seconds
Medicine Ball Split
Jump
20 reps 8/10 10 seconds
Treadmill Sprint 60 seconds 8/10 60 seconds
Exercise Time Intensity Rest
Battle Ropes – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Burpees – 8 rounds 20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
Exercise Time Intensity Rest
Battle Ropes – 8
rounds
20 seconds, repeated
with 10 second rest for
4 minutes
8/10 10 seconds between
sets, 2 minutes after all
rounds are completed
HIIT Cardio: Week 8
Exercise Reps Intensity Rest
Battle Ropes 60 seconds 8/10 10 seconds
Kettlebell Goblet Squat 20 reps 8/10 10 seconds
Renegade Rows 20 reps 8/10 10 seconds
Dumbbell Thrusters 20 reps 8/10 10 seconds
Exercise Time Intensity Rest
Burpees 50 seconds 8/10 10 seconds
Renegade Rows 50 seconds 8/10 10 seconds
Burpees 50 seconds 8/10 10 seconds
Dumbbell Thrusts 50 seconds 8/10 10 seconds
Option 5: AMRAPsAMRAPs – As Many Rounds As Possible for 40 minutes, rest when needed
Option 6: Circuit TrainingPerform each circuit for 4 rounds total, rest for 3-5 minutes before beginning the second circuit
Exercise Time Intensity Rest
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Split
Jumps
50 seconds 8/10 10 seconds
Medicine Ball Jump
Squats
50 seconds 8/10 10 seconds
Medicine Ball Clean
and Press
50 seconds 8/10 10 seconds
HIIT Cardio: Week 8
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Incline Treadmill
Sprints
Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Treadmill
Sprints
Burpees Jump Ropes
Battle Ropes Anterior, Lateral and Posterior Deltoid,
Pectoralis Major/Minor, Core, Iliopsoas,
Glutes, Latissimus Dorsi, Erector Spinae,
Quadratus Lumborum
Medicine Ball
Slams
Dumbbell
Thrusts
Medicine Ball
Push Up
Crossovers
Burpees Deltoid, Triceps Brachii, Pectoralis
Major/Minor, Quadriceps, Hamstrings,
Iliopsoas, Core, Gastrocnemius, Soleus
Medicine Ball
Burpee
Overhead
Press
Dumbbell
Thrusts
Battle Ropes
Dumbbell Thrusts Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Burpee Medicine Ball
Clean and
Press
Medicine Ball
Squat and
Overhead
Press
Jump Rope Quadriceps, Hamstrings, Glutes,
Gastrocnemius, Core, Deltoid,
Brachioradialis
Burpees Treadmill
Sprints
Medicine Ball
Jump Squats
Kettlebell Goblet
Squats
Quadriceps, Glutes, Adductors, Core,
Iliopsoas
Medicine Ball
Jump Squats
Medicine Ball
Squat and
Overhead
Press
Medicine Ball
Clean and
Press
Medicine Ball
Burpee Overhead
Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Dumbbell
Thrusts
Burpee Medicine Ball
Clean and
Press
Medicine Ball
Clean and Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Medicine Ball
Squat Jump
Medicine Ball
Squat and
Overhead
Press
Medicine Ball
Burpee
Overhead
Press
HIIT Cardio: Week 8
Exercise Exchanges
Exercise Muscles Targeted Alternative 1 Alternative 2 Alternative 3
Medicine Ball
Jump Squats
Quadriceps, Hamstrings, Glutes, Soleus,
Gastrocnemius, Core, Deltoid,
Brachioradialis, Iliopsoas
Medicine Ball
Clean and
Press
Dumbbell
Thrusts
Kettlebell
Goblet Squats
Medicine Ball
Pushup
Crossovers
Pectoralis Major/Minor, Anterior, Lateral
and Posterior Deltoid, Core, Triceps
Brachii
Renegade
Rows
Medicine Ball
Slams
Battle Ropes
Medicine Ball
Slams
Latissimus Dorsi, Core, Triceps Brachii,
Deltoid, Gastrocnemius, Pectoralis Major
Renegade
Rows
Medicine Ball
Pushup
Crossovers
Battle Ropes
Medicine Ball
Split Jumps
Quadriceps, Gastrocnemius, Soleus,
Glutes, Hamstrings, Core
Weighted Split
Jumps
Medicine Ball
Jump Squats
Incline
Treadmill
Sprints
Medicine Ball
Squat and
Overhead Press
Quadriceps, Hamstrings, Glutes, Core,
Gastrocnemius, Soleus, Deltoid,
Trapezius, Triceps Brachii, Biceps,
Pectoralis Major/Minor, Iliopsoas
Dumbbell
Thrusts
Medicine Ball
Clean and
Press
Medicine Ball
Burpee
Overhead
Press
Renegade Rows Latissimus Dorsi, Core, Triceps Brachii,
Deltoid, Biceps, Pectoralis Major/Minor
Battle Ropes Medicine Ball
Slams
Medicine Ball
Pushup
Crossovers
Treadmill Sprints Quadriceps, Hamstrings, Glutes, Iliopsoas,
Gastrocnemius, Core
Incline
Treadmill
Sprints
Jump Ropes Burpees
Weighted Split
Jumps
Quadriceps, Gastrocnemius, Soleus,
Glutes, Hamstrings, Core
Medicine Ball
Split Jumps
Medicine Ball
Jump Squats
Incline
Treadmill
Sprints
MISS Cardio: Week 8
Monday Burn 600 Calories – Choose 3 Options
Tuesday Burn 600 Calories – Choose 3 Options
Wednesday Burn 600 Calories – Choose 3 Options
Thursday Burn 600 Calories – Choose 3 Options
Friday Burn 600 Calories – Choose 3 Options
Saturday Burn 600 Calories – Choose 3 Options
MISS Cardio: Week 8
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
Exercise % HRmax Intensity/
Speed
120-150 lbs 150-200 lbs 200-250 lbs 250-300 lbs
Bicycling 70-80% 12-14 mph 25 minutes 20 minutes 15 minutes 12 minutes
Boxing -
Moderate
70-80% 7/10 25 minutes 20 minutes 15 minutes 12 minutes
Elliptical 70-80% Resistance - 10 25 minutes 20 minutes 15 minutes 12 minutes
Treadmill –
Incline Jogging
70-80% 8% Incline,
5mph
20 minutes 15 minutes 12 minutes 10 minutes
Kickboxing 70-80% 7/10 20 minutes 15 minutes 12 minutes 10 minutes
Rowing
Machine
70-80% 7/10 30 minutes 25 minutes 20 minutes 15 minutes
Jumping Jacks 70-80% 7/10 25 minutes 20 minutes 15 minutes 12 minutes
Jump Rope 70-80% 7/10 20 minutes 15 minutes 12 minutes 10 minutes
Stair Climber 70-80% Level 8-10 25 minutes 20 minutes 15 minutes 12 minutes
Treadmill –
jogging
70-80% 6 mph 20 minutes 15 minutes 12 minutes 10 minutes
Yoga - Power 70-80% 7/10 60 minutes 50 minutes 40 minutes 30 minutes
MISS Cardio: Week 8
Muscles TargetedExercise Muscles Targeted
Bicycling Quadriceps, Hamstrings, Glutes, Soleus, Gastrocnemius, Iliopsoas
Boxing - Moderate Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior
Elliptical Pectoralis Major, Triceps Brachii, Biceps Brachii, Core, Glutes, Quadriceps,
(Hamstrings, Gastrocnemius, Soleus – Incline Setting)
Treadmill – Incline Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Kickboxing Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
Rowing Machine Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii,
Core, Quadriceps, Hamstrings
Jumping Jacks Gastrocnemius, Gluteus Minimus, Gluteus Medius, Gluteus Maximus,
Adductors
Jump Rope Gastrocnemius, Quadriceps, Hamstrings, Glutes, Core, Deltoid
Stair Climber Gluteus Maximus, Core, Hamstrings, Quadriceps
Treadmill - Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Yoga - Power Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
LISS Cardio: Week 8
Monday Burn 600 Calories – Choose 3 Options
Tuesday Burn 600 Calories – Choose 3 Options
Wednesday Burn 600 Calories – Choose 3 Options
Thursday Burn 600 Calories – Choose 3 Options
Friday Burn 600 Calories – Choose 3 Options
Saturday Burn 600 Calories – Choose 3 Options
LISS Cardio: Week 8
Exercise % HRmax Intensity/
Speed
120-150 lbs 150-200 lbs 200-250 lbs 250-300 lbs
Bicycling 50-70% 10 mph 35 minutes 25 minutes 20 minutes 15 minutes
Boxing 50-70% 5/10 35 minutes 25 minutes 20 minutes 15 minutes
Elliptical 50-70% Resistance - 7 40 minutes 30 minutes 25 minutes 20 minutes
Incline Walk 50-70% 3 mph 35 minutes 25 minutes 20 minutes 15 minutes
Rowing
Machine
50-70% 100 watts 60 minutes 45 minutes 35 minutes 30 minutes
Jumping Jacks 50-70% 5/10 30 minutes 20 minutes 15 minutes 12 minutes
Jump Rope 50-70% 5/10 30 minutes 20 minutes 15 minutes 12 minutes
Stair Climber 50-70% Level 5 35 minutes 25 minutes 20 minutes 15 minutes
Treadmill –
light jog
50-70% 5 mph 25 minutes 20 minutes 15 minutes 12 minutes
Walking 50-70% 3 mph 50 minutes 40 minutes 30 minutes 25 minutes
Yoga - Hatha 50-70% 5/10 50 minutes 40 minutes 30 minutes 25 minutes
Please watch the explanation videos I have provided for you to fully understand how to
properly follow this workout routine. This workout program is done on the same days of each week on the schedule shown below. Days not listed are OFF days.
200 Calorie Workout Options
Choose 3 cardio blocks from the chart below. Each cardio block is equal to 200 calories.
You will need a total of 18 blocks to reach your weekly total of 3600 calories.
LISS Cardio: Week 8
Muscles TargetedExercise Muscles Targeted
Bicycling Quadriceps, Hamstrings, Glutes, Soleus, Gastrocnemius, Iliopsoas
Boxing – Low Intensity Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior
Elliptical Pectoralis Major, Triceps Brachii, Biceps Brachii, Core, Glutes, Quadriceps,
(Hamstrings, Gastrocnemius, Soleus – Incline Setting)
Treadmill – Incline Walk Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Rowing Machine Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii,
Core, Quadriceps, Hamstrings
Jumping Jacks Gastrocnemius, Gluteus Minimus, Gluteus Medius, Gluteus Maximus,
Adductors
Jump Rope Gastrocnemius, Quadriceps, Hamstrings, Glutes, Core, Deltoid
Stair Climber Gluteus Maximus, Core, Hamstrings, Quadriceps
Treadmill – Light Jog Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus
Yoga - Hatha Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,
Latissimus Dorsi, Biceps Brachii, Core, Serratus Anterior, Quadriceps,
Hamstring, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus
Cardio: Week 8
Muscles Targeted - Functions
Muscle Function Exercise Examples
Adductors (Adductor
Longus, Magnus,
Minimus, Brevis,
Pectineus, Gracilis)
The adductor muscles are a group of muscles lying in
the upper thigh. They are responsible for hip
adduction.
Jumping Jacks, Jump Rope,
Kettlebell Goblet Squat
Biceps Brachii,
Brachialis
The Biceps Brachii is a muscle made up of two parts
lying on the upper arm. It is responsible for forearm
flexion, and helps turn the palm upward. The
Brachialis, is the deepest part of the bicep, and is
responsible for elbow flexion.
Boxing, Rowing Machine,
Kickboxing, Renegade Rows
Brachioradialis The Brachioradialis is the forearm muscle that assists
in flexing the forearm at the elbow joint.
Boxing, Elliptical, Rowing
Machine, Jump Rope
Core (Obliques,
Multifidus, Rectus
Abdominis, Transverse
Abdominus)
Core musculature makes up the lower back, hips,
and belly area. Its primary function is stabilization of
the rest of the body.
Yoga, Rowing Machine,
Kickboxing, Renegade Rows
Deltoid (Anterior,
Lateral, and Posterior)
Made up of three muscles, the anterior, lateral and
posterior deltoid. Together they control the
movement of the arm. The anterior deltoid helps
with shoulder flexion, the lateral deltoid abducts the
shoulder, and the posterior deltoid (with the lats)
works to extend the shoulder.
Boxing, Elliptical, Rowing
Machine, Battle Ropes
Erector Spinae Group of muscles that run from the back of the skull
all the way down to the pelvis. Provides support and
assists in controlling the motion of bending forward
and helping to bring the body back from a forward
bend to an erect position.
Rowing Machine, Kickboxing
Gastrocnemius Part of the calf musculature along with the soleus
muscles. It assists with flexing the foot and leg. It is
the calf muscle involved during standing exercises,
especially important during quick movements.
Stair Climber, Treadmill,
Elliptical, Weighted Split Jumps
Gluteus Maximus Largest Muscle of the three glute muscles. The main
function is assisting with the extension of the upper
leg (quadriceps).
Jumping Jacks, Stair Climber,
Kettlebell Goblet Squats
Gluteus Medius The Glute Med supports internal leg rotation when
the hips are flexed, and external rotation of the leg
when hips are in extension. Assist in providing
stabilization in single leg movements, and assist with
abduction of the leg when knee is extended
Jumping Jacks, Kickboxing, Yoga,
Weighted Split Jumps
Cardio: Week 8
Muscles Targeted - Functions
Muscle Function Exercise Examples
Gluteus Minimus When hips are flexed they help to internally rotate
the leg, when the hips are extended they assist in
external rotation of the leg. Provide stabilization in
unilateral movements, and assist with abduction of
the leg when knee is in extension
Jumping Jacks, Kickboxing, Yoga,
Kettlebell Goblet Squats
Hamstrings A group of three muscles that lies on the back of the
upper portion of the leg. Together they assist in
flexing the knee, and extending the hip.
Elliptical, Incline Treadmill,
Kickboxing, Dumbbell Thrusts,
Burpees
Iliopsoas (Hip Flexors) Consists of two muscles, the psoas major and the
iliacus. They assist with hip flexion and provide
support to the lower back.
Stair Climber, Elliptical,
Bicycling, Medicine Ball Burpee
Overhead Press
Latissimus Dorsi The largest muscle in the back. The main function of
the ’lats’ are to assist in back extension, flexion,
shoulder internal rotation, adduction, and horizontal
abduction.
Rowing Machine, Boxing, Battle
Ropes
Pectoralis
Major/Minor
The Pectoralis Major is part of the chest. It is the
largest muscle in the chest, lying underneath is the
smaller Pectoralis Minor. The chest collectively is
responsible for the movement of the shoulders and
arms.
Boxing, Kickboxing, Burpees,
Medicine Ball Burpee Overhead
Press
Quadratus Lumborum The deepest abdominal muscle of the posterior
abdominal wall. Controls movement and helps with
stabilization of the pelvis and lower part of the spine.
Main component of lateral flexion.
Yoga, Rowing Machine,
Kickboxing, Quadratus
Lumborum
Quadriceps Large muscle group covering the front of your thigh.
Its primary function is to assist in knee extension.
Bicycling, Treadmill, Elliptical,
Stair Climber, Incline Treadmill,
Burpees, Jump Rope
Rhomboids (Major and
Minor)
Made up of two muscles, the Rhomboid Major and
Minor. Together they are primarily responsible for
pulling the shoulder blades back and down.
Rowing Machine, Yoga,
Renegade Rows
Serratus Anterior The muscles that look like fingers along your ribcage.
Assist with scapula protraction and retraction and
breathing. Provides major support in arm balances.
Boxing, Kickboxing
Cardio: Week 8
Muscles Targeted - Functions
Muscle Function Exercise Examples
Soleus The soleus, along with the gastrocnemius is part of
the calf musculature. Its main function in flexing the
foot and is engaged primarily when the knee is in a
bent position such as when you are seated.
Elliptical, Stair Climber, Incline
Jogging, Dumbbell Thrusts,
Medicine Ball Burpee Overhead
Press
Teres Major/Minor The primary function of the Teres Major is to assist
in the extension and rotation of the arm. It is usually
referred to as the ‘rotator cuff’. The Teres Minor,
another part of the ’rotator cuff’ controls shoulder
movement.
Yoga, Rowing Machine, Boxing,
Renegade Rows
Trapezius Collectively, the upper, middle and lower trapezius
function to hold the arms, and retract and depress
the shoulder blades.
Rowing Machine, Boxing,
Medicine Ball Burpee Overhead
Press
Triceps Brachii The main function of the Triceps Brachii muscle
group (made up of three heads) is elbow extension.
Boxing, Kickboxing, Rowing
Machine, Medicine Ball Clean
and Press, Burpee, Medicine
Ball Burpee Overhead Press