Saturday - HIIT Day
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
|
| ||
| Warm-up jog building up to 85% MHR 5 minutes | XX | |
| Run-60-second sprint; 30-sec.jog 14 cycles | XX | |
| Cool-down jog 5 minutes | XX | |
| Superset 1: Hanging leg-hip raises 15, 15 | ||
| Superset 1: Ab vacuum 2 X 20 seconds | ||
| Superset 2: Hanging leg raises with twist 2 X 15 to each side | ||
| Superset 2: Oblique flex 20 sec. each side | ||
| Superset 3: Swiss ball crunches 15, 15 | ||
| Superset 3: Ab vacuum 2 X 40 seconds | ||
| Superset 4: Swiss ball bridge-raise/lower hips 20, 20 | ||
| Superset 4: Swiss ball hyperextensions 20, 20 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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