Category Archives: Fitness

Wholey Fit Daily HIIT! AMRAP & EMOM

AMRAP & EMOM 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

10 MIN AMRAP (as many rounds as possible) 

20 Squats 

20 Plie Squats 

20 Pushups 

20 Bicycles (1-2) 

20 High Knees (1-2) 

20 Alternating Side Lunges (1-2) 

EMOM 6 Mins (every minute on the minute) 

8 Alternating Reverse Lunges (1-2) 

4 Burpees 

Wholey Fit Daily HIIT! 10 Minutes Of Fun!

10 Minute Circuits

Warm up for 5-10 minutes before you start.  Cool down and stretch for 10 minutes after you’re done.

Circuit 1:  Repeat for 10 minutes – rest when needed.

20 Basic Squats

20 Mountain Climbers (1-1)

20 Alternating Reverse Lunges

10 Burpees

Circuit 2:  Repeat for 10 minutes – rest when needed.

10 Lateral Lunges (1-1)

20 V-Jump to Tuck Jump (the set counts as 1 rep)

20 Plie Squat

20 High Knees (1-1)

Why A 6 Week Fitness Plan Works!

A lot of people really want to get in shape and they’re super motivated to do it…..until that motivation starts to fade.  If this has happened to you don’t worry!  It’s not your fault!  If you want to succeed you need a clear plan and quite often one with a start and end date can really help escalate your progress.  Let’s look at why a 6 week fitness plan works!

Why A 6 Week Fitness Plan Works

To really get on point with your fitness program and to really feel excited about it most people do really well when they have a specific date to work towards.  This is not to say that you stop your fitness plan when you hit that date.  The idea here is to have a goal to work towards with a specific date attached to it so you have that motivation to stick with things when they get tough.

Here are some key points that a good fitness plan has that will almost guarantee success!

  1. Provides goals.

If you don’t have a clear goal how can you ever get to where you want to be.  Your goal needs to be specific, measurable, attainable, realistic and timely.  It needs to be something that you can achieve with a specific date by which to achieve it.  This will keep you focused and motivated when things get tough and they usually do get tough at some point.

  1. Provides structure.

You need structure if you want to succeed.  You need to know what to eat and how much.  You need to know when to workout and what exercises you need to do to achieve your goals.  You need to know how often and how hard to workout.  Without structure you’ll just be spinning your wheels and that won’t get you to where you want to go.

  1. Provides support.

The majority of people do best on a fitness program when they have support.  With a good 6 week program you’ll have the support of your coach as well as the other people who are participating it.  These will be the people you’ll lean on when you need them and lift up when they need lifting up.  It gives you a sense of purpose when you’re part of a group working towards a common goal.

Get On A Plan Now!

If you really want to be successful with your fitness get on a plan now.  I recommend 6 weeks because it’s long enough to change your habits, but not so long that it seems daunting.  Once you get through the 6 weeks you can start another 6 week program and so on.  I promise it’ll be way more fun than doing it on your own and you’ll be much more efficient.

Ready to join?  E-mail me at info@wholeyfit.ca

Wholey Fit Daily HIIT! Fun Challenge!

Challenge Yourself!!! 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Challenge Ladder (repeat as many times as you like) 

70 Pulsing Squats 

60 Mountain Climbers (1-2) 

50 Pulsing Glute Bridges  

40 Tricep Dips 

30 Speed Skaters (1-2) 

20 Side Lunges (1-2) 

1 min. Plank 

Wholey Fit Daily HIIT! Leg Day!

Leg Day! 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Complete 1-3 Rounds! 

1 minute Tire Runs 

50 Lunges (left then right) 

1 minute Tire Runs 

40 Lunges (left then right) 

1 minute Tire Runs 

30 Lunges (left then right) 

1 minute Mountain Climbers 

Wholey Fit Daily HIIT! AMRAP & EMOM!

AMRAP Madness!

 
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.
 

6 Min AMRAP (as many rounds as possible)

 
24 Reverse Lunges (1-2) 
22 Dead Bugs (1-2)
20 Mountain Climbers (1-2)

7 Min EMOM 

8 Renegade Rows (each side)
8 Push Ups 
4 Squat Jumps 

8 MIN AMRAP 

15 Toe Touches
20 Bicycles 
25 Crunches 
30 Reverse crunches