wkhiit...wall sit shoulder press wall row wall sit bicep curl wall stand bicep curl tricep dips ......

Using strength, cardio & a mix of programs and training styles to be the best YOU.

A Program To Transform Your Body in 30 Days

*Beginners / Intermediate - Lower your weight & concentrate on form & just getting through.

©TheWKOUT, 2020

WKHIIT30 DAY CHALLENGE

©TheWKOUT, 2020

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WKHI IT #1

NOTES:

EQUIPMENT• Slam Ball - 20kg• Snatch - 15kg• Kettlebells - 2 x 20kg• Medium Weights - 2 x 10kg

Workout length: 47 min 5 min warm up - skipping1 min work / 10 seconds rest

INSTRUCT IONS

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Repeat again with no cardio sections.

5 min skipping warm up.

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©TheWKOUT, 2020

WKHIIT #1 STRENGTH & CARDIO - FULL BODY

Snatch Skipping / Cardio Lunge & Press Skipping / Cardio Ball Goblet Squats Skipping / Cardio Snatch & Step Up - Left Skipping / Cardio Snatch & Step Up - Right Skipping / Cardio Bentover Row / Pull Ups Skipping / Cardio Cross Over Push Ups

Deadlift Skipping / Cardio Squat Skipping / Cardio SwingsSkipping / Cardio Front Squats Skipping / Cardio Clean & Press Skipping / Cardio Push Up & Slam Ball Skipping / Cardio Push Press Skipping / Cardio

Single Chest Fly & Reverse Abs - Left Single Chest Fly & Reverse Abs - Right Double Single Chest Fly & Reverse Abs Ball Throws Abs - Touch Toes Bear Row - Left Bear Row - Right Walking Row Wall Sit Shoulder Press Wall Row Wall Sit Bicep Curl Wall Stand Bicep Curl Tricep Dips Tricep Push Ups Monkey Push Ups Dive-bombers Reverse Abs C Sit Abs Russian Twists Reverse Hold

Ball Throws Stop Swings Abs - Touch Toes Burpee Push Up & Tuck Goblet Narrow Squats Single Arm Clean & Press - Left Single Arm Clean & Press - Right Double Clean & Press Ball Throws Stop Swings Abs - Touch Toes Squat & Arnold Press - Left Squat & Arnold Press - Right Double Squat & Arnold Press Burpee Push Up & Tuck Ball Throws Low Swings Abs - Touch Toes Single Chest Press - Left Single Chest Press - Right Double Chest Press

2 WKHIIT #2 STRENGTH & CARDIO - FULL BODY

• Slam Ball - 20kg• Snatch - 15kg• Kettlebells - 2 x 20kg• Medium Weights - 2 x 10kg• Challenger Bars / Pull Up Bar (optional)• Vest (optional)

Workout length: 47 min 5 min warm up - skipping1 min work / 10 seconds rest

EQUIPMENT INSTRUCT IONS

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5 min skipping warm up.

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TIME SECTIONWalking Lunges - Left Walking Lunges - Right Elevated Squats

Clean & Press, Front Squat Pulse Front Squat & Press Squat PulsesElevated Squats

Walking Lunges - Left Walking Lunges - Right Elevated Squats

Staggered Hamstring Deadlift - Left Staggered Hamstring Deadlift - Right Staggered Hamstring Deadlift & Squat V Feet Deadlift & Front Squat

FINISHER:Resistance Band Work Resistance Wall Sits

10 Squats x 5 10 Box Jumps x 510 Swings x 510 Squat Jumps x 520 Box Step Ups Total x3 25 Goblet Squats 25 Elevated Squats 25 Stop Squat & Press 25 Hamstring & Squats

10 Squats 10 Box Jumps 10 Swings 10 Squat Jumps 20 Box Step Ups Total

EQUIPMENT• 2 x 20Kg• 2 x 16kg• Box / Step

Reps & Time:1 minute work / 10 seconds rest

INSTRUCT IONS

3 WKHIIT #3 LEGS, THIGHS & ASS

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BUY IN:20 Seconds Work / 5 Seconds Rest Push Up Burpees Fast Feet Switch Lunges Mountain Climbers High Knees Toe Taps Switch Lunge

1 Minute On / 10 Seconds Rest 5 x Squats & Jump 10 x Switch Lunge 5 x Squats & Jump Push Up LungeBall Throw & Push Up Tuck Sandbag Push

Shoulder Flys Shoulder Alternate Press Shoulder Front Raise & Upright Row Arnold Press Round The World PressShoulder HoldsHandstand

BUY IN REPEAT

1 Minute On / 10 Seconds Rest 5 x Squats & Jump 10 x Switch Lunge 5 x Squats & Jump Push Up LungeBall Throw & Push Up Tuck Sandbag Push

Tricep Push Ups Bicep & Hammer Curl Pull Ups Tricep DipsCable Biceps Cable Pull Ups Tricep Overhead Dips Cable Biceps Cable Bentover Row Cable Upright Row

BUY IN REPEAT

4 x Rounds Skipping / Cardio3 Rounds “Buy In” between sections

• Resistance Band• 2 x 7.5kg• 20kg Slam Ball• 2 x 40lb Kettlebell• Tricep Bars • 1 x 20lb Weight / Plate• Vest - Optional

TABATA & STRENGTH BUY IN: Upper Body Smash


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Abs - Sit Ups - Left Abs - Sit Ups - Right Light / Medium Squats Light / Medium Pause Goblets Light / Medium Pause Front Squat Step Ups Resistance Donkey Kicks - Left Resistance Donkey Kicks - Right Resistance Floor Donkey Kicks - Left Resistance Floor Donkey Kicks - Right Stop Squat & Press - L&R Alternate Abs - Russian Twist Abs - C HoldAbs - Sit Back Cross - L&R Alternate Heavy Hamstrings Medium Hamstrings Light / Medium Staggered Hamstrings - Left Light / Medium Staggered Hamstrings - RightResistance Hamstrings - L&R Alternate Resistance Ass Push Press

Heavy Squats Heavy Goblets Heavy Front Squat Step Ups Walking Resistance Bands Resistance Side Out - Left Resistance Side Out - Right Abs - Straight Abs Abs - Crossovers - L&R Alternate Skipping Medium Squats Medium Goblets Medium Front Squat Step Ups Walking Resistance Bands Resistance Kick Back - Left Resistance Kick Back - Right Resistance Crossover Kick Back - Left Resistance Crossover Kick Back - Right Abs - Straight Abs

• Skipping Rope - Optional• 2 x 20Kg Weights• 2 x 16Kg Weights• 2 x 12Kg Weights• 2 x 6Kg Weights• Bosu - Optional• Box - Optional• Resistance Band

1 min work / 15 seconds rest5 x time skipping / cardio

DROP SET LEGS & ASS WITH RESISTANCE: Cardio & Abs


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Skipping / cardio - 4 minsSlider Lunge - Left Slider Lunge - Right Slider Side Lunge - Left Slider Side Lunge - Right

Skipping / Cardio - 4 minsSlider Mountain Climbers Slider Drag & Mountain Climbers Slider Circle & ISO Squat - Left Slider Circle & ISO Squat - Right

Skipping / Cardio - 5 minsHigh Resistance WalksLow Resistance WalksIn & Out Resistance Squats Squat & Lunge - L&R Alternate Wall Sits & Thighs In & Out

• Skipping Rope - Optional• Vest - Optional• Resistance Band• Bars / Pull Up Hanging Bar - Optional

TRICEPSSkipping / Cardio - 5 Mins Dips & Running Man Running Man V Tucks High Hold & Knee Tuck - L&R Alternate Tricep Pull Downs

BICEPSSkipping / Cardio - 3 mins Resistance Biceps Resistance Single Biceps - L&R Alternate Resistance Bicep - Forward & Pulse

ASS FINISHERDonkey Kicks - Left Pulse Donkey - Left Donkey Kicks - Right Pulse Donkey - Right Side Outs - Left Side Outs - Right Thrusts & Thighs

1 min work / 12 seconds restWorkout starts 4:30 minutes in

RESISTANCE FULL BODY & CARDIO: Active Rest Day


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1/2 Burpee 2 x Row Clean & Press - Slam Ball Kettlebell Stop Swings Tricep Dip & Tuck Hammer Curl & PressBunny Jump & Push Up Tuck Front Squat & Press Toes To Bar / Abs

• Vest - Optional• Slam Ball• Bars / Box• Pull Up Bars - Optional• 7.5kg x 2 - Medium Weight• 40lb Kettlebell

8 reps, repeated 8 timesWorkout starts 5:00 minutes in

FULL BODY STRENGTH & CARDIO


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Knee Drive Switch - L&R Alternate Knee Drive Switch - L&R Alternate Switch Jumps - L&R Alternate Switch Jumps - L&R Alternate Runs Knee Drive Switch - L&R Alternate Switch Jumps - L&R Alternate Runs Standing Slams Kneeling Ball Slams Side Ball Slams - Left Side Ball Slams - Right Seated Ball Slams Kneeling Ball Slams - Centre, L & R Alternate Seated Ball Slams Mace Waist Round The World Mace Low Round The World Mace Slams Ball Runs - Left Ball Runs - Right Ball Runs & Slam Switch - L&R Alternate

• Vest - Optional• Slam Ball• 2 x 5lb Weights• 1 x 10lb Mace• 1 x 10lb Plate• Resistance Band - Optional


COMBAT, STRENGTH & FUNCTION


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Ball Slams Jab Cross & Zig Zag - 4x4Upper Cuts & Zig Zag - 4x4Hooks & Zig Zags - 4x4 Jab, Hooks & Upper Cuts & Zig Zag - 4x4Body Shots Seated Ball Slams Kneeling Palm Ball Hits Jab Cross Upper Upper - Left Jab Cross Upper Upper - Right Jab Cross Hook - Left Upper Cuts Jab Cross Hook - Right Jabs

ABSSit Up & Slam x 3 C Sit Leg Lifts Tuck Over Abs Straight Abs

Highest Elevated Squats - 15 RepsMiddle Elevated Squats - 15 RepsFloor Squats - 15 Reps

1 minute workBox Squats Wide Box Goblet Squats Highest Elevated Squats Middle Elevated SquatsFloor Squats

1 minute workBox Squats Pulse Highest - Squat Press & Overhead Squat Medium - Squat Press & Overhead Squat Floor - Squat Press & Overhead Squat

Box Hamstring Deadlift - 15 Reps Staggered Hamstring Deadlift - Left - 15 Reps Staggered Hamstring Deadlift - Right - 15 Reps V Hamstring Deadlift - 15 Reps Hamstring Bends - Left - 15 Reps Hamstring Bends - Right - 15 Reps

BODYWEIGHT WARM UP20 Reps eachSquats Split Lunge - Left Split Lunge - Right Lunge - left Lunge - Right Hamstring Bends - Left Hamstring Bends - Right Squat & Calf Raise

Box Squats - 15 Reps x 5 Rounds Box Squats - 15 RepsWide Box Goblet Squats - 15 RepsBox Squats - 15 RepsWide Box Goblet Squats - 15 RepsHighest Elevated Squats - 15 RepsBox Squats - 15 RepsWide Box Goblet Squats - 15 RepsHighest Elevated Squats - 15 RepsMiddle Elevated Squats - 15 RepsBox Squats - 15 RepsWide Box Goblet Squats - 15 Reps

• Vest - Optional• 20kg Weight• 35lbs Aside & 6lbs Bar• 2 x 5kg Weights• 2 x Boxes• Resistance Band

15 reps or min work / 15 seconds restWorkout starts 5:00 minutes in

LEGS, STRENGTH, TIME & REPS


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1 minute workBox Squats Pulse Highest - Squat Press & Overhead Squat Medium - Squat Press & Overhead Squat Floor - Squat Press & Overhead Squat

Box Hamstring Deadlift - 15 Reps Staggered Hamstring Deadlift - Left - 15 Reps Staggered Hamstring Deadlift - Right - 15 Reps V Hamstring Deadlift - 15 Reps Hamstring Bends - Left - 15 Reps Hamstring Bends - Right - 15 Reps

LEGS, STRENGTH, TIME & REPS

wkout cont inued. . .

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5 x Skipping / Cardio Push Up 1/2 Burpee & Swing Push Up Stand & Press - L&R Push Up 1/2 Burpee & Swing Push Up Stand & Press - L&R 2 x Bentover Row & Squat & Press Row & Lunge 2 x Bentover Row & Squat & Press Row & Lunge Push Up 1/2 Burpee & Swing Push Up Stand & Press - L&R 2 x Bentover Row & Squat & Press Row & Lunge

Skipping / Cardio Shoulder Press Dragon PressShoulder Press Dragon PressSwing Switch & Squat Pull Ups / Reverse Pull UpsSwing Switch & Squat Pull Ups / Reverse Pull Ups

Shoulder Press Dragon PressSwing Switch & Squat Pull Ups / Reverse Pull Ups

Skipping / CardioBicep CurlsBicep Curls Tricep Extension Tricep Extension Bent-over Row - Underhand Bent-over Row - Overhand Push Ups Push Ups Plank Drag Plank Drag Laying Lifts Laying Lifts Seated Shoulder Press Seated Shoulder Press Drop Set ShoulderHeavy, medium, light

• Vest - Optional• 2 x 20lb Weight• 15lbs Aside & 6lbs Bar• 20lbs Aside & 6lbs Bar• 2 x 7.5kg Weights• 1 x 30lb Weight• Resistance Band


FULL BODY COMPOUND, STRENGTH & CARDIO


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• Vest - Optional• 2 x 10lb Weight• 8kg Ball• 1 x 40lb Kettlebell)

11 WKHIIT #11FULL BODY STRENGTH & CARDIO: Friday Finisher



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Workout Starts 5 Minutes In Bosu Jump Overs / Cardio x 5 Rounds Reverse Lunge & Press - Left Bosu Jump Overs / Cardio Reverse Lunge & Press - RightBosu Jump Overs / Cardio Swings Bosu Jump Overs / Cardio Snatch Bosu Jump Overs / Cardio Box Jumps Bosu Jump Overs / Cardio Squat & Throw Bosu Jump Overs / Cardio Comp Burpee Bosu Jump Overs / Cardio Reverse Curl Abs

Repeat x 2 rounds with no cardio

• Vest - Optional• 2 x 20lb Weight• 1 x 20kg Slamball• Deadlift Bar Weight 106lbs Total or Kettlebells 2 x 20kg• Box or Board

12 WKHIIT #12FULL BODY STRENGTH & CARDIO AWESOMENESS



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5 x Box Jump Overs / Cardio Deadlifts Weighted High Knees Squats Board Jumps Front Squats / Goblet Squats Comp Burpees Clean & Press Switch Lunges Push Up & Slam Ski Jumps Slam & Box Jump Board Jumps 2 x Burpees & 2 x Push Ups Burpees & Tuck

Repeat 2 x through

5 x Skipping / CardioStop Chest Press Chest Press Stop Chest Press Chest Press 2 x Skipping / CardioBack Bent-over Row Stop Bent-over Row Back Lifts / Rack Pulls Back Lifts / Rack Pulls Sit Up & Shoulder Press Lat Pull OverSit Up & Shoulder PressLat Pull Over & Reverse Abs Sit Up & Shoulder Press - L&R Alternate Reverse Hold & Hover Legs Weight Hold & Reverse Curl Legs Sit Up & Twist - L&R Alternate Plank Row - Left Plank Swing Row - Left

• Vest - Optional• 2 x Heavy Weights or Bar 30lbs Aside & 6lb Bar• 2 x 20lb Kettlebells• 2 x 7.5kg Slamball• Box or boards or bars

13 WKHIIT #13CHEST, BACK, ABS & CARDIO



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Bar Shoulder Press - LeftBar Bent-over Row - Left Plank Row - RightPlank Swing Row - RightBar Shoulder Press - RightBar Bent-over Row - RightFront Raise Sit up & Swim Abs Crunch OverChest Flys - L&R AlternateChest Flys & Press Knee Drive & Chest Press - Left Knee Drive & Chest Press - RightSit Up & Press - Left Sit Up & Press - Right Russian Twist - Left Russian Twist - Right Standing Abs - Left Standing Abs - Right

Wide Elevated Pulse Squats - RightHeavy Lunge - Left Heavy Squats Squat & Deadlift Side Walks Resistance Thighs Resistance Thighs - L&R Heavy Lunge - Right Heavy Squats Farmers Walk Squat & Deadlift Step Up - Left Step Up - Right Pogo - Left Pogo - Right Resistance Thighs Resistance Thighs - L&R Curtsy Lunge Pulse & Kick Out - LeftStaggered Deadlift - Left Pulse Goblet Squats Curtsy Lunge Pulse & Kick Out - RightStaggered Deadlift - Right Pulse Goblet Squats

Resistance Walks - Left Resistance Walks - Right Forward & Back Staggered Squat - Left Staggered Squat - Right Light Squat - L&R Alternate Light Squat Medium Squat - L&R Alternate Medium SquatHeavy Squat - L&R AlternateHeavy Squat Farmers Walk Light Lunge - Left Light Lunge - RightLight Squat Staggered Squat - Left Staggered Squat - Right Medium Lunge - Left Medium Lunge - Right Medium Toes Out Squats Sides Steps Ups - Left Wide Elevated Pulse Squats - Left Sides Steps Ups - Right

• Vest - Optional• 2 x Heavy Weights 20kg• 2 x Medium Weights 16kg• 2 x Light Weights 8kg• Box or Boards• Resistance Band

14 WKHIIT #14DROP SET LEGS, RESISTANCE & STRENGTH



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ROUND 65 x Swing Lunge - Left 5 x Swing Lunge - Right 10 x Double Swings

ROUND 76 x Deadlift & Side Lunge 10 x Bentover Row5 x Shoulder Press

ROUND 810 x Squat Jumps 5 x Bicep Curls 5 x Front Raise

ROUND 91 Minute - Tuck Abs / Suitcase Crunch 1 Minute - Pull Up/Bentover Row/Reverse Pull Ups 2 Minute - Plank

ROUND 1 10 x Swings 10 x Box Jumps / Mat Jumps 5 x Clean & Press

ROUND 2 5 x Clean / Ball Slams 5 x Box Jumps 5 x Dragon Press

ROUND 35 x Tricep Dips 5 x Clean / Ball Slams 6 x Snatch

ROUND 46 x Cross Push Up5 x Clean & Press 6 x Snatch

ROUND 55 x Clean & Press 5 x Goblet Squats 5 x Push Up & Squat Press

• Vest - Optional• 2 x 10kg• 1 x 20kg• Box or Boards• Bars

15 WKHIIT #15FULL BODY COMPOUND & CARDIO

3 min work3x rounds skipping / cardio - 3 min eachWorkout starts 8:00 minutes in


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9 Minutes cardio / skipping

BOSH

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it!Please share us xoxoxoxo

10 Rounds Skipping / Cardio Bicep Curl Skipping / Cardio of Choice Bicep Curl & Press Skipping / Cardio of Choice Arnold Press Skipping / Cardio of Choice Tricep - Left Tricep - Right Skipping / Cardio of Choice Triceps & Chest Flys Chest Punch - L&R Alternate Skipping / Cardio of Choice Bentover Row Shrugs Shoulder Flys Around The World Woodchop - Left Woodchop - Right Standing Russian Twist Skipping / Cardio of Choice

• Skipping Rope• 2 x 7.5kg Weights

16 WKHIIT #16CARDIO BURNOUT & FRIDAY FINISHER

1:30 min work / 10 seconds restWorkout starts 2:00 minutes in


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My body Is DONE! How are you feeling today?

ROUND 11 min work / 10 seconds rest You Start On: Skipping / Cardio We Start On: Swings Skipping / Cardio Squat & Press Skipping / Cardio Clean & Press Skipping / Cardio Push Up Comp Burpees Skipping / Cardio Snatch Skipping / Cardio Windmill / Clean & Squat - Left Skipping / Cardio Windmill / Clean & Squat - RightSkipping / Cardio Step Ups / Box Jumps Skipping / Cardio

• Skipping Rope• 1 x 20kg Weight• 2 x 10lb Weights• Box• 1 x 20kg Slam Ball• 1 x 12.5kg Weight• 2 x 10kg Weight• Resistance Band

17 WKHIIT #17RTC - FULL BODY STRENGTH & CARDIO

Workout starts 8:00 minutes inEQUIPMENT INSTRUCT IONS

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ROUND 21.20 min work / 10 oeconds rest You Start On: Skipping / Cardio We Start On: Stop Swings Skipping / Cardio Elevated Squat & pressSkipping / Cardio Clean Press & Curtsy - L&R Alternate Skipping / Cardio Push Up Burpee Tuck Skipping / Cardio Dragon PressSkipping / Cardio Windmill / Clean & Squat - Left Skipping / Cardio Windmill / Clean & Squat - Right Skipping / Cardio Step Ups / Box Jumps Skipping / Cardio

17 WKHIIT #17RTC - FULL BODY STRENGTH & CARDIO

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FINISHER Slams Resistance Walks - Left Resistance Forward & Back Walks Resistance Walks - Left Push Up & Ball Slam Resistance In & Out Squats Resistance Heel Lift Squats - L&R Alternate Over Shoulder Throws Wall Sit Resistance Thigh In & Out

wkout cont inued. . .

ROUND 15 Rounds Skipping Hook, Face Hook - Left Hook, Face Hook - Right Upper Cut, Hook, Face Hook - Left Upper Cut, Hook, Face Hook - Right Upper Cuts L&R Alternate Hook, Face Hook - L&R Alternate Upper Cuts L&R Alternate Jab, Cross Hook, Hook, Face Hook - L&R Alternate Knee Drives - Left Knee Drives - Right

BAGJab - Left Jab - Right Jab Cross - L&R Alternate Hooks - L&R Alternate Duck & Jab Cross L&R Alternate 1/2 Burpee & Jab - L&R Alternate Upper Cuts L&R Alternate Push Up - Jab Cross - L&R Alternate Sit Up Punch Bag - L&R Alternate

18 WKHIIT #18COMBAT

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Jab, Cross, Upper Cut - L&R Alternate Jab, Cross, Upper Cut, Face Hook - Left Body Shots Jab, Cross, Upper Cut, Face Hook - Right Body Shots Jab Cross, Double Kick - Left Double Kick - Left Jab Cross, Double Kick - Right Double Kick - Right

BALL Ball Slam Ball Slam - Left Ball Slam - Right Keeling Slam Sit Up Slam Kneeling Slam

ABSOblique - Left Knee Reach - Left Oblique - RightKnee Reach - Right Suitcase Crunch

• Skipping Rope• 2 x 5lb Weights• Bag / Slam Ball• 1 x 10lb Weight• 1 x 20kg Slam Ball• Vest - Optional• Resistance Band - Optional



1.30 min work / 15 secondsrest Squats Goblet Squats Walking Lunges Tricep Dips Tuck Abs Biceps Arnold Press Pull Ups Hamstring Deadlift

2 min work / 15 seconds restSquat & Deadlift Walking Lunges Tricep Dips Biceps Shoulder Press / 2 x Flys Tuck Abs

1 min work / 10 seconds rest5 x rounds of skipping / cardio Swings Step Ups Dragon Press Step Ups Squats Step Ups Squats Step Ups Lunges Step Ups Lunges Dragon Press Tricep Dips Tuck Abs Biceps Step Ups Hammer Curls Swings Arnold Press Swings Pull Ups

19 WKHIIT #19FULL BODY STRENGTH & STRENGTH CARDIO

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• Skipping Rope• Box / Step• Bars - Optional• 2 x 10kg Weights• 2 x 18kg Kettlebell• 2 x 7.5kg Weights• Rack - Optional

Workout starts 2:00 minutes in

*Leggings - Nike Lux


Blame Melissa Collard for this (who I kindly called Michelle for some reason lol).

Narrow Bar Squats5 x Deadlift & Plyo Jumps 5 x Deadlift & Plyo Jumps - L&RHamstring Slide Outs Weighted Walks Step Ups - Left Step Ups - Right Elevated Lunges - Left Elevated Lunges - Right Single Leg Thrusts - LeftSingle Leg Thrusts - Right Side Hold Thigh Back & Front - L&RSide Hold - L&RHamstring Deadlift Staggered Hamstring Deadlift - Left Staggered Hamstring Deadlift - Right5 x Deadlift & Plyo Jumps Narrow Elevated Squats Good Mornings Goblet Squats Wall Sits

Resistance Side Squat - Left Resistance 3 point Step - Left Resistance Walking Squats Resistance Side Squat - RightResistance 3 point Step - RightResistance Walking Squats Staggered Squat Walks Hamstring Donkey Lift - Left Hamstring Donkey Lift - Right L Lift - Left L Lift - Right Weighted Resistance Side Squat - Left Weighted Hamstring Lift - Left Weighted Resistance Side Squat - RightWeighted Hamstring Lift - Right Elevated Squats - Left Pulse Goblet Squats Elevated Squats - Right Pulse Goblet Squats Wide Bar Squats Narrow Bar Squats Wide Bar Squats

20 WKHIIT #20LEGS, RESISTANCE, PLYO & STRENGTH CARDIO

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• Skipping Rope• Box / Step• 2 x 20kg Kettlebell• 1 x 8kg Weight• 1 x 12kg Weight• Bar - 30lbs Aside & 6lb Bar - Optional

1:30 min work / 10 seconds rest Workout starts 6:00 minutes in


... YESSSS! Tag me!

BUY INSwings - 10 Reps Snatch - 6 Reps Tricep Dips - 5 Reps Push Ups - 5 Reps Bentover Row - 5 Reps Flys - 5 Reps Hammer Curls - x 5 Reps-

Squats To Hamstring Deadlift x 25 Reps Goblet Squats x 25 Reps Side Lunges - 20 Reps - Left Side Lunges - 20 Reps - Left x 2 Rounds

BUY IN

Clean & Press x 25 Reps Squat Press x 25 Reps x 2 Rounds

BUY IN

Burpees x 12 Reps Plyo Bunny Jumps - 25 Reps Touch Toes Plank - 20 Reps

21 WKHIIT #21FULL BODY BUY IN

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• 1 x 20kg Kettlebell• 2 x 12.5kg Weights• 1 x 12kg Weight• 2 x 7.5kg Weights• 2 x 10kg Weights

Workout starts 6:00 minutes inEQUIPMENT INSTRUCT IONS

Warm Up: Buy In x 4

Well Done. Remember to Tag Me!

...YESSSS!We Made It!!

wkhiit...wall sit shoulder press wall row wall sit bicep curl wall stand bicep curl tricep dips ......

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