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


Dumbbell Thrusters 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


50 seconds, 40


20 seconds, 10

seconds, 20 seconds…

8/10 Rest for 10 seconds, 20


40 seconds, 50


50 seconds, 40


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 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


Battle Ropes 60 seconds 8/10 60 seconds

Medicine Ball Clean

and Press


Medicine Ball Split

Jump




Burpees – 8 rounds 20 seconds, repeated


4 minutes







4 minutes





Medicine Ball Pushup

Crossovers – 8 rounds



4 minutes





Dumbbell Thrusters – 8

rounds



4 minutes




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




Crossovers

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


Medicine Ball Jump

Squats


Medicine Ball Split

Jumps


Medicine Ball Clean

and Press



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,




Dumbbell

Thrusts


Clean and

Press

Medicine Ball

Clean and Press





Medicine Ball

Squat Jump

Medicine Ball

Squat and

Overhead

Press

Medicine Ball

Burpee

Overhead

Press

HIIT Cardio: Week 7

Exercise Exchanges


Medicine Ball

Jump Squats

Quadriceps, Hamstrings, Glutes, Soleus,


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





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



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.


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


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,



LISS Cardio: Week 7







LISS Cardio: Week 7


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


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



Stair Climber 50-70% Level 5 35 minutes 25 minutes 20 minutes 15 minutes

Treadmill –

light jog


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






LISS Cardio: Week 7



Boxing – Low Intensity Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,




Treadmill – Incline Walk Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus




Adductors



Treadmill – Light Jog Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus

Yoga - Hatha Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,



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,


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.


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



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



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.


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



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,


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,


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.


Burpees 50 seconds 8/10 10 seconds





Crossovers





Medicine Ball Burpee

Overhead Press


Jump Rope 50 seconds 8/10 2 minutes


Burpees 10 reps EMOM for 25-

30 minutes

8/10 Rest for time remaining


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




4 minutes





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


Medicine Ball Squat

Jump


Treadmill Sprint 60 seconds 8/10 60 seconds

Medicine Ball Clean

and Press


Medicine Ball Split

Jump


Treadmill Sprint 60 seconds 8/10 60 seconds


Battle Ropes – 8

rounds



4 minutes







4 minutes







4 minutes





Battle Ropes – 8

rounds



4 minutes




HIIT Cardio: Week 8



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





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


Medicine Ball Jump

Squats


Medicine Ball Split

Jumps


Medicine Ball Jump

Squats


Medicine Ball Clean

and Press


HIIT Cardio: Week 8

Exercise Exchanges


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,





Clean and

Press

Medicine Ball

Squat and

Overhead

Press

Jump Rope Quadriceps, Hamstrings, Glutes,


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





Dumbbell

Thrusts


Clean and

Press

Medicine Ball

Clean and Press





Medicine Ball

Squat Jump

Medicine Ball

Squat and

Overhead

Press

Medicine Ball

Burpee

Overhead

Press

HIIT Cardio: Week 8

Exercise Exchanges


Medicine Ball

Jump Squats

Quadriceps, Hamstrings, Glutes, Soleus,


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



Weighted Split

Jumps

Medicine Ball

Jump Squats

Incline

Treadmill

Sprints

Medicine Ball

Squat and

Overhead Press





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



Medicine Ball

Split Jumps

Medicine Ball

Jump Squats

Incline

Treadmill

Sprints

MISS Cardio: Week 8







MISS Cardio: Week 8







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



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




Stair Climber 70-80% Level 8-10 25 minutes 20 minutes 15 minutes 12 minutes

Treadmill –

jogging


Yoga - Power 70-80% 7/10 60 minutes 50 minutes 40 minutes 30 minutes

MISS Cardio: Week 8



Boxing - Moderate Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,




Treadmill – Incline Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus

Kickboxing Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,






Adductors



Treadmill - Jogging Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus

Yoga - Power Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,



LISS Cardio: Week 8







LISS Cardio: Week 8


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


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



Stair Climber 50-70% Level 5 35 minutes 25 minutes 20 minutes 15 minutes

Treadmill –

light jog


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






LISS Cardio: Week 8



Boxing – Low Intensity Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,




Treadmill – Incline Walk Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus




Adductors



Treadmill – Light Jog Quadriceps, Hamstrings, Core, Glutes, Gastrocnemius, Soleus

Yoga - Hatha Triceps Brachii, Anterior Deltoid, Pectoralis Major, Trapezius, Rhomboids,



Cardio: Week 8



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,


Brachioradialis The Brachioradialis is the forearm muscle that assists

in flexing the forearm at the elbow joint.


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.



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.


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,


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


Weighted Split Jumps

Cardio: Week 8



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



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,


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.


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



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,


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,


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

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