master hunter

The plan: 16 minutes of HIIT. Four rounds, after you warm up, with 50 seconds work and 10 seconds rest between each exercise.

• Barbell clean and press
• 2 x Medicine ball plank jacks and medicine ball jump
• Medicine ball jump lunge and twist
• Side plank knee tucks, alternating side

Warm down, stretch, breath, relax…

sunset

The sun may set, but it will rise again in the morning.

The plan: fast and short interval sprints today! Three sets of 10 reps. Each rep is 15 seconds fast sprints with 15 seconds to rest. Keep up the pace and enjoy!

higher love

The plan: Three rounds of the following 5 exercise:

• 40 x side lunges
• 10 x 2 plank jacks then a dumbbell side plank twist (alternate sides)
• 20 x jump squats
• 10 x press ups
• 5 x single leg squat (each side)

Golden rule #4: Slow and steady catches the monkey.

welcome to my world

Spring has started out on the cold side; maybe we can warm it up a bit?

The plan:20 minutes of HIIT. Warm up with some thing dynamic, get the heart pumping, limber up and work any tightness from your muscles. Complete 4 rounds of the following 5 exercise (set your timer for 10 seconds rest and 50 seconds work)

• High knees skipping
• Medicine ball Russian twists
• Barbell clean and press
• Plank side twists (with or without dumbbells)
• Medicine ball half burpee

zooooom!

standing in the way of control

The plan: Treadmill sprints! mixing it up for time and speed! Basically, you can tailor this to your own desires, but my session today will look something like this (you will have to imagine the sweat, gasps for air and cursing):

• Warm up
• 1min @ 14.5km/h then 1 minute rest
• 1 min @ 15.5km/h then 1 minute rest
• 1 min @ 16km/h then 1 minute rest
• 30 sec @ 17.5km/h then 30 seconds rest
• 30 sec @ 18.5km/h then 30 seconds rest
• 30 sec @ 17.5km/h then 30 seconds rest
• 1 min @ 14km/h then 1 minute rest
• 30 sec @ 17.5km/h then 30 seconds rest
• 30 sec @ 18.5km/h then 30 seconds rest
• 30 sec @ 17.5km/h then 30 seconds rest
• 1 min @ 16km/h then 1 minute rest
• 1 min @ 15.5km/h then 1 minute rest
• 1 min @ 14.5km/h then 1 minute rest

Ramp it up, or slow it down. I don’t usually put speeds up but I wasn’t sure how to describe it. Kinda like sprinting up and down a hill but not really?!?

Only 10 minutes of work in total, enjoy!

swoon

Just remember to fall in love, there’s nothing else… like you need reminding

The plan: 8×1 minute sprints. If your on a mill, spice it up with some incline, why don’t ya! Speaking of love, don’t forget to warm up and cool down, show your bod’ you love it!

Be well today!

only love…

The plan: back on the HIIT today. Only 18 minutes, mind… yeah, 18 intense minutes! 10 seconds to dash to the next exercise or slurp up some water, 50 seconds to see what you can do. Complete three rounds of these six exercises:

• High knees skipping
• Bicep curls
•  Deadlift clean and press
• Medicine ball oblique wall throw, change sides every 5 reps
• Tricep dips
• Plank it, anyway you like

Be well, and have a good weekend!

intro – xx

The plan: lifting today! The focus, chest and back… Finish off with 12 minutes of HIIT skipping. Free style, mix it up, go with the flow, 10 seconds rest, 50 seconds rope work.

Heavy things won’t lift themselves…

kids

The plan: Today we are back on the HIIT! 18 minutes at the highest height of intensity! Set your timers/watches/clock or sun to 10 seconds rest 50 work for 18 rounds and complete 3 rounds of the following 6 exercises… try it… it’s fun!

• Medicine ball jump lunges
• Plank
• High knees skipping
• Press ups
• Squat and dumbbell, kettle bell, barbell, any bell press
• Medicine ball oblique wall throw and catch

Watch out for the monsters!

cannonball

The plan: 8 x 1 minute sprints. Warm up, cool down, it’s all good!