45-15 HIIT WORKOUT

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

1 3&Dumbbell Clean Right

1

Dumbbell Drop Squat3

Star Jack5

Dumbbell Clean Left2

Rotational Chop4

In squat position with dumbbell in right hand, drive through feet and swing dumbbell to shoulder. Then press dumbbell overhead.

Hold dumbbell at chest level and drop hips into squat position

Begin in a relaxed stance, extend entire body by spreading legs and arms.

Hold in each hand, extended top arm and pull rope across body until bottom arm is fully extended.

In squat position with dumbbell in left hand, drive through feet and swing dumbbell to shoulder. Then press dumbbell overhead.

Have questions? See your club trainer!

This 10 exercise workout gives you 45 seconds to get as many quality reps in as possible. Make sure to pace yourself because there are only 15 seconds of recovery time between each exercise. After building strength through these resistence exercises, you’ll do a circuit of sprints

on the treadmill and pushing yourself on the rower.

H I I T W O R K O U T

45-15 HIIT WORKOUT(Continued)

Ball Slam6

Face Melter10

Push Up Jack7

Plank Knee Tap9

8Alternate Break Dancer

Lower down in push-up position, jump feet out, push back up and jump feet back towards each other.

In a plank position, lift right hand to tap your left shin. Repeat with opposite side.

Start in plank position and bring left foot underneath body and right hand off floor. Repeat.

Feet shoulder width apart, knees slightly bent, throw ball down to ground.

Hands on ground, feet on bench, step feet down one at a time to ground and back to bench.

1 3&

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

Have questions? See your club trainer!

45-15 HIIT WORKOUT

Rower

Rower

Rower

Rower

Rower

2

5x

5x

Sprint on Treadmill1

6

Sprint on Treadmill2

7

Sprint on Treadmill3

8

Sprint on Treadmill4

9

Sprint on Treadmill5

10

CIRCUIT

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

15 Second Rest

10 EXERCISES TOTAL TOTAL 30 MIN45 SECONDS WORK/ 15 SEC REST3 CIRCUITS

Have questions? See your club trainer!

EXERCISE INDEX

Dumbbell Clean Right – In squat position, hold dumbbell in right hand on the ground, keep back flat, driving through feet and swing dumbbell to shoulder. Then press dumbbell overhead.

Dumbbell Clean Left - In squat position, hold dumbbell in left hand on the ground, keep back flat, driving through feet and swing dumbbell to shoulder. Then press dumbbell overhead.

Dumbbell Drop Squat – Hold dumbbell at chest level, drop hips into squat position and bring thighs parallel to ground.

Rotational Chop - Hold rope in each hand, fully extended top arm and pull rope diagonally across your body until your bottom arm is fully extended.

Star Jack – Begin in a relaxed stance, fully extend entire body by spreading legs and arms away from body.

Ball Slam - With feet shoulder width apart, knees slightly bent, throw ball down to ground with as much force as possible.

Push Up Jack - Begin in a push-up position, lower down, jumping feet out, push back up and jump feet back towards each other as your return to the top.

Alternate Break Dancer – Start in plank position and bring left foot underneath body as you bring your right hand off the floor. Repeat.

Plank Knee Tap – In a plank position, shift back and lift right hand to tap your left shin. Return to high Plank and repeat with opposite side.

Face Melter – With hands on ground and feet on bench, step feet down one at a time to ground and back to bench as quickly as possible.