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AL WASL SC Training Program<br />
18.04. – 23.04.2020<br />
DAY 5: <strong>22.04.2020</strong><br />
- HIIT Quick & HIIT Hard - Tabata Style High Intensity Interval Training<br />
- Total Body HIIT Workout<br />
- Berserker HIIT Workout Challenge - Intense Home Workout<br />
<strong>Day</strong> 5: <strong>22.04.2020</strong><br />
Workout Structure<br />
Warm Up: 5 min Calorie Burning Cardio Warm Up<br />
HIIT Quick+Hard: 8 min Tabata Style HIIT<br />
Total Body: 15 min total body HIIT Workout<br />
Challenge: 18 min Berserker HIIT Workout-Intense Home Workout<br />
Cool Down: 10 min Yoga Pilates relaxing stretch Workout<br />
Warm Up<br />
VIDEO WARM UP
HIIT Quick+HIIT Tabata<br />
Interval Length: 20 seconds on and 10 seconds off<br />
Jumping Lunges<br />
Push Up Jacks<br />
Quick Feet<br />
Diamond Chop Crunch<br />
High Knees<br />
Star Jump<br />
VIDEO HIIT QUICK+HIIT TABATA<br />
Total Body HIIT Workout<br />
20 On, 10 Off, AB AB Format<br />
3 Sets per group<br />
Last exercise is a 60 second burnout<br />
Star Jumps<br />
Clapping Push Ups<br />
Thigh Slaps<br />
Jackknife Crunches<br />
Jumping Lunges<br />
Back Bow Crossovers<br />
Double Burpees<br />
Supine Push Up<br />
Plank Jack (60 second burnout)<br />
VIDEO TOTAL BODY WORKOUT
Berserker HIIT Workout Challenge<br />
Repeat each group two times for a total of 4 minutes per group. There are no breaks except for the 30 seconds of active rest.<br />
60 Sec - Jumping Jack (regular)<br />
30 Sec - Thigh Slap Jumps<br />
30 Sec - Boxer Shuffle (active recovery)<br />
60 Sec - Fly Jack<br />
30 Sec - Mt. Climber Burpee<br />
30 Sec - Boxer Shuffle (active recovery)<br />
60 Sec - Front Jack<br />
30 Sec - Lizard Hops<br />
30 Sec - Boxer Shuffle (active recovery)<br />
60 Sec - Triple Jack<br />
30 Sec - Star Jump<br />
30 Sec - Boxer Shuffle (active recovery)<br />
VIDEO BERSERKER HIIT WORKOUT CHALLENGE<br />
Cool Down<br />
VIDEO COOL DOWN
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