For this hiit 100s program, i’ve combined hiit not only with weights but also with two very popular, intense, and effective weight training techniques: german volume training (gvt) and hundreds training. with gvt, aka 10×10, you do 10 sets of 10 reps on a given exercise. hundreds, as the name implies, involves doing 100 rep sets. You need to make sure that you have the right skills. keep reading to learn some tips to help you lift your performance. 1. keep your opponents guessing. to help you do this, you will need to learn how to use a wide range of attacking styles. sometimes, you might want to spike the ball across the line.
Day 2: interval training (use the treadmill, elliptical trainer or stair climber) day 3: full body circuits (choose different exercises than those performed on day 1) day 4: interval training. day 5: full body circuits (repeat day 1) day 6: yoga, pilates, brisk walking or other forms of active recovery. Total body workout (tbw) 1. circuit 1: 4 rounds. lunge shoulder press: 10–12 repetitions each leg. reverse lunge front raise: 10–12 repetitions each leg. jumping lunge: 10–12 repetitions each leg (take out the jump if necessary) rest: 60 seconds. circuit 2: 3 rounds. dumbbell row reverse fly: 10–12 repetitions. The following hit workout schedule can be performed 2 3 times per week. i recommend playing things by ear. when you feel recovered hit the gym. there is no need to stick to a tight schedule. just make sure you take at least one day of rest off in between workouts. hit workout routine. for squats you want to use an appropriate warmup protocol. In the first workout, you can rest around 60 90 seconds between each set. for the second workout, you perform the two exercises grouped in each superset back to back and rest 60 90 seconds between each superset. so if you see 1a and 1b, then you perform 1a, immediately perform 1b, and then rest.
The following hit workout schedule can be performed 2 3 times per week. i recommend playing things by ear. when you feel recovered hit the gym. there is no need to stick to a tight schedule. just make sure you take at least one day of rest off in between workouts. hit workout routine. for squats you want to use an appropriate warmup protocol. In the first workout, you can rest around 60 90 seconds between each set. for the second workout, you perform the two exercises grouped in each superset back to back and rest 60 90 seconds between each superset. so if you see 1a and 1b, then you perform 1a, immediately perform 1b, and then rest. Squat pattern. lunge pattern. hinge – particularly the hip driven movement. push. pull. carry. corrective. in a full body split workout, we want to perform a lunge, hinge and squat for the lower body; a push and pull for the upper body; and a carry and corrective to round out our intense workout sessions. 1. burn belly fat. most ( but not all) of us have excess fat on our belly area. this is why most of us don’t have the abs of our dreams. to get the full effect of this workout plan, you also have to make sure that your diet is good! if you need to lose weight, follow a good, realistic meal plan as you do the workouts.
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