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Description

An under 45 minute workout intended to use the different energy systems such as the aerobic and anaerobic energy systems in order to improve cardio strength and maintain lean muscle. It is imperative to focus on breathing. This advanced full body HIIT workout recommends full effort on working sets to the point where you are gasping for air. To finish off the HIIT aspect, the regimen calls for hypertrophy weight training at 50-65% of max heart rate for muscle growth starting with dumbbell curls. Each set of workouts in the regimen includes abdominal exercises to strengthen and enhance core stabilization. For better recovery, adding some cardio at a moderate level for 5-10min will aid you in that area. Stay focused!


Exercises

Set 1: 3 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Rest
Rest
15 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Sprint
Effort: Very Hard
Sprint
10 seconds
Push-Ups
Push-Ups
15 seconds
Walking Lunges
Walking Lunges
20 seconds
Push-Ups
Push-Ups
15 seconds
Sprint
Effort: Very Hard
Sprint
10 seconds
Push-Ups
Push-Ups
15 seconds
Walking Lunges
Walking Lunges
20 seconds
Rest
Rest
1 minute

Set 3: 3 rounds
Bicep Curls
Weights: Light
Bicep Curls
15 reps
Plank
Plank
1 minute
Dumbbell Rear Lateral Raises
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Hanging L Raises
Hanging L Raises
Reps until failure
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
15 reps
Rest
Rest
2 minutes

Set 4: 1 round
Moderate Rowing
Effort: Moderate
Moderate Rowing
10 minutes


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