Small Steps, Big Changes

Welcome back to all my TighterAssets peeps, or maybe Hello for the first time!  I'm going to try something different this week  - I'm going to post 5 HIIT workouts today - it's your choice what workout you do each day - if you find one that challenges you and you like it, you are more than welcome to do that everyday.  Just make sure you get 2 days of lifting in (one time for each training split).

INSTRUCTIONS FOR THE WEEK - 
(1) Warmup for a few minutes
(2) Choose 1 of the HIIT Options
Optional (3) Choose one of the Strength Training Split Options - if you can do both at least 1x this week - if you have the time, do them both 2x this week - alternating days. (so for example: split 1 would be mon/thur and split 2 would be tues/fri)

HIIT Option #1 - set your timer for 20 minutes - go thru the circuit as many times as you can
5 Burpees with Pushup and Knee Tuck/Squat Jump
50 Mountain Climbers
5 Around the World V-Ups

HIIT Option #2 - go thru the circuit 3x
10 Burpees without Pushup
20 Squat Jumps
30 Jump Lunges
40 Mountain Climbers
50 Alternating Toe Touches - on back, arms overhead, legs straight - opp arm and leg raise up and meet

HIIT Option #3 - set your timer for 20 minutes - go thru the circuit as many times as you can
20 Squat to Lunge Back Combo
50 Bicycle Crunches
10 Box Jumps
30 Plank Knee Tucks

HIIT Option #4 - go thru the circuit 3x
10 Side Burpees
15 Lunge Back to Front Kick - each leg
15 Side Plank Drops each side - on forearms or straight arm
15 Reverse Crunches - bent or straight legs

HIIT Option #5 - go thru the circuit 3x
50 High Knees or Jump Rope Skips
20 Crab Toe Touches
50 Mountain Climbers
10 3/4 Burpees


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!