Wholey Fit Daily HIIT! AMRAP & Tabata!

AMRAP & Tabata!!!!

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

15 MIN AMRAP

50 Jumping Jacks

40 Alternating Reverse Lunges 1-2

30 High Knees 1-1

20 Squats

10 Push-ups

5   Burpees

Tabata Core

Bicycles (bicycles for 20 sec hold for 10 sec for 8 sets)

Wholey Fit Daily HIIT! Perfect 10!

Perfect 10!

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

Complete 10 Rounds for Time!

10 Burpees

10 Hip Lifts

10 Bicycles (1-1)

10 Plank Jacks

10 Plyo Lunges (1-2)

10 Reverse Crunch

10 Knee Taps (alternate lead arms)

10 Tricep Pushups

10 Mountain Climbers (1-1)

10 Pulsing Squats

Wholey Fit Daily HIIT! 10 to 50!

10 20 30 40 50…..

Do one time – if you have more energy add more sets increasing by 10 reps each set.

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

10 Pushups

10 Burpees

10 Prisoner Squats

Rest for 30 Seconds

20 Pushups

20 Burpees

20 Prisoner Squats

Rest for 30 Seconds

30 Pushups

30 Burpees

30 Prisoner Squats

Rest for 30 Seconds

40 Pushups

40 Burpees

40 Prisoner Squats

Rest for 30 Seconds

50 Pushups

50 Burpees

50 Prisoner Squats

Wholey Fit Daily HIIT! Circuit & EMOM Fun!

Circuit & EMOM Fun!!!!

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

Complete 3 Rounds  

30 Alt reverse lunge (1-1)
30 Side plank dips (per side)
30 Bicycles (1-1)
10 Burpees with a pushup

EMOM 8 MIN (every minute on the minute)

15 Mountain climbers (1-1)
15 Jumping jacks

Wholey Fit Daily HIIT! Pulsing Ladder!

Pulsing Ladder!

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

Pulsing Ladder

70 Pulsing Squats

60 Mountain Climbers (1-2)

50 Pulsing Glute Bridges

40 Pulsing Tricep Dips

30 Plyo Lunges (1-2)

20 Pulsing Plies

10 Pulsing Pushups

Wholey Fit Daily HIIT! Work That Butt!!

Work That Butt!!!

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

 Repeat 3x  (60s, 45s, 30s)

Power Jacks

Side Lunge Left With Abduction

Side Lunge Right With Abduction

Reverse Lunge Left With Hip Extension

Reverse Lunge Right With Hip Extension

Curtsey Lunge to Wide Squat (left)

Curtsey Lunge to Wide Squat (right)

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! 30/15

30/15 

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

3 Rounds of (30s of Work 15s of Rest) 

High Knees 

Hold Single Leg Deadlift L  

Suicide Tap Down 

Hold Single Leg Deadlift R 

Jump squats 

Hold Lunge L 

Speed Skaters  

Hold Lunge R