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! 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.

6 Min AMRAP (as many rounds as possible)

20 Glute Bridges
30 Dead bugs (1-1)
40 mountain climbers (1-1)

7 Min EMOM 

8 Alternating Renegade Rows (1-2)
8 Push Ups
4 Squat Jumps

8 MIN AMRAP 

15 Leg Drops
20 Bicycles
25 Reverse Crunches

30 Crunches

35 Russian Twist

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! 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)

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

Wholey Fit Daily HIIT! Work It!!

Work It!!
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.
 
1 min High Knees
 
5 MIN EMOM (every minute on the minute)
5 Jumping Jacks
6 Push Ups
7 Froggy Jumps
 
Tabata
Low Push Up Hold VS V-Sit
 
5 MIN EMOM
20 Bicycle Crunches (1-2)
20 Mountain Climbers (1-2)
 
1 min High Knees
 
10 to 1 Ladder
Prisoner Squats
Oblique Crunches (Left then Right)
Curtsey Lunges Lunges (Left the Right)
Dips
 
1 min High Knees

Wholey Fit Daily Sweat! Mixed Bag!

Mixed Bag!

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

AMRAP 8 MIN

5 Frog Jumps

10 Push Ups

5 Squat Jumps

10 Thrusters

EMOM 8 MIN

2 Reverse Lunges 1-2

10 Burpees

30 Seconds Each 4 Rounds

Deadbug

Mountain Climbers

Bicycles

Spiderman Planks