1) Barbell complexes
by Josh Bryant, MS, CSCS
Do as many as you can in 8-10
minutes. Take up to 1 min rest between rounds ( round = all 5 exercises
back-to-back)
Barbell
squat 5-8 reps
Good
morning 5-8 reps
Front
barbell squat 5-8 reps
Zercher
squats 5-8 reps
Romanian
deadlift 5-8 reps
2) Total Body complex: each
exercise 5-8 reps:
by Josh Bryant, MS, CSCS
Barbell
squat
Push
press
Good
morning
Romanian
deadlift
Bent
over barbell row
Power
clean
3) Runner's HIIT
from Bodybuilding.com
Minutes 1-4
(Warm-Up)
Jog at about 50% effort
Minute 5
(Workout Interval 1)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 6
(Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 7
(Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minute 8
(Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds
Minutes 9-12
(Cool-Down)
Jog at about 50% effort
4) Mountain climber and Jogging combination
from building-muscle101.com
from building-muscle101.com
Interval One: 30 Seconds Light Jog
Interval Two: 20 Seconds Mountain Climbers at
90 percent Intensity
Interval Three: 30 Seconds Light Jog
Interval Four: 20 Seconds Mountain Climbers at
95 percent intensity
Interval Five: 30 Seconds Light Jog
Interval Six: 20 Seconds Mountain
Climbers at 100 percent intensity
Interval Seven: 30 Seconds Light Jog
Interval Eight: 30 Seconds Mountain Climbers at 100
percent intensity
Interval Nine: 1 Minute Light Jog
Interval Ten: 30 Seconds Mountain Climbers at
100 Percent Intensity
5) My
favorite HIIT (full body)
50 second ON
50 second ON
10 second
Off between exercises
All
exercises = 1 round
Up to 1min rest between rounds
Up to 1min rest between rounds
Do total
of 16-20 minutes:
Deadlift
Shoulder
press
Good morning
Mountain climber
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