Dont Waist Christmas!!

Excuse the layout. I will update this later to make it more appealing. fat-loss-woman

4 Day HIIT

Aim – Fat Loss

Level – Newbie

 

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Day 1 and 3

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Warmup – 5 minutes Xtrainer

 *Steadily increase your intensity to a sweat

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Core
Plank/ Dish hold – 4 minutes
20 seconds work, 10 seconds rest. Repeat

plank-pic

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Core
Russian Twists/ Flutter Kicks/ Sit ups
20 reps each exercise. Repeat 3 rounds

 

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Tri-set
BW Squats/ Plank Push ups/ Med Ball Thrusters
21-15-9 reps for time
*Do 21 reps each exercise, then 15, then 9 to finish. record time

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Recovery
X Trainer – 4 minutes. Speed stays 50+

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Core
Mountain Climbers/ plank
20 seconds each exercise. 2 minutes minimal rest

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KB Lunges/ Box Jumps/ BB Curl and Press
21-15-9 reps for timekb-lunges

 

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Day 2 and 4

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Warm up – Treadmill 10minutes
*steady increase the intensity and work your way up to a sweat

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Crunches/ Side crunches
20 reps each. 2 rounds

side-crunches

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Lat Pull down – 12-12-12
*increase the weight by 10 kg each set

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Shoulder Press – 12-12-12
*increase the weight by 10 kg each set

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Seated Row – 12-12-12
*increase the weight by 10 kg each set

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Chest Press – 12-12-12
*increase the weight by 10 kg each set

women-chest-press-db

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Cable Pull downs – 10-10-10
*keep arm straight throughout. increase weight by 5 kg each set

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Cable crossovers. 10-10-10
*remember to train both sides, right to left and vice versa

 

DB – DUMBBELLS. KB – KETTLEBELLS. BB – BARBELLS. BW – BODYWEIGHT

 

stevie hiit

#trainhard

4 thoughts on “Dont Waist Christmas!!”

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