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24HEALTHHUB
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​
The following workout routines are set up for a rotation of 2 days on and 1 day of rest.
HIIT training days are great to mix into this routine as well. 
These routines will have some HIIT cardio mixed into the routines it you do not attend a HIIT training gym. 


THE KEYS TO A GOOD WARMUP - 10-15  Minutes Total
A great warmup readies your body and nervous system for a hard workout, eliminates your weak links, and improves your movement quality.
The result? More muscle; less injuries.

1. FOAM ROLLING
Foam rolling first and then dynamic warmup. Think of it like a poor man’s massage: it removes the knots, trigger points, and scar tissue that accumulate in the body. Over time, you’ll restore your muscle’s natural length and reduce nagging aches and pains.
When you hit a tender spot or a trigger point, sit on that spot and let it dissipate. Shoot for eight to ten rolls per body part.

2. JUMP AROUND
 Jump Rope, Jumping Jacks or rowing Machine (or combination of all 3) - 5 Minutes 

3. SWINGING MOVEMENTS
  • Arm Circles: 1 set of 10 reps, forwards, 1 set of 10 reps, backwards
  • Front to Back Leg Swings: 1 set of 10 reps, each leg
  • Cross-Body Leg Swings: 1 set of 10 reps, each leg)
  • Arm Swings: 1 set of 10 reps
3. STRETCHING
  • Pigeon Stretch: 30 Second hold each leg
  • Cossack Squat: Hold for 10 seconds each side. Repeat 3 Times per side
Day 1: UPPER BODY - Chest and Back
Exercise
Sets
Reps
Rest Time
Weight
Flat Bench
6
5
2 Min
Medium
Pull Ups
5
AMRAP
2 Min
.
Incline Barbell Press
4
8
2 Min
Medium
Cable Rows
4
12
2 Min
Medium
Bent Over Rear Delt Flys
4
12
2 Min
Light
Abs - Toes to Bar ​
4
AMRAP
90 Seconds
.

Cardio Options:
Sprints - 5 Min Warm up - 1 Min Run / 1 Min rest 6-8 sets
Jump Rope - *During Lifting Session - 100 jumps every other exercise set


Day 2: Lower Body 
Exercise
Sets
Reps
Rest Time
Weight
Squats
6
6
2 Min
Medium
Deadlifts
5
5
2 Min
Medium
Leg Press
4
12
2 Min
Medium
RDL's
3
10
1 Min
Medium
Squat Jumps
3
20
1.5 Min
.
Rope Crunches
4
12-15
90 Seconds
Medium

Day 3: Rest

Day 4: Upper Body - Biceps, Triceps, Shoulders
Exercise
Sets
Reps
Rest Time
Weight
Barbell Curls
4
6-8
90 sec.
Medium
Rope Hammer Curls
4
15
90 Sec.
Medium/Light
TRX or EZ Bar Skull Crushers
4
10
90 Sec
Medium
Dips
3
10-15
1 Min
.
Dumbell Lateral Raises
4
12
1 Min
Light
Butterfly Crunches 
5
10-15
60 sec
.

Cardio Options:
Sprints - 5 Min Warm up - 1 Min Run / 1 Min rest 6-8 sets
Jump Rope - *During Lifting Session - 100 jumps every other exercise set


Day 5: Lower Body
Exercise
Sets
Reps
Rest Time
Weight
Pin Press Squats
5
5
2 Min
Medium
Close Stance Leg Press
4
10
2 Min
Medium/Light
Lying Leg Curls
4
12
90 Sec
.
Weighted Long Stride Lunges
2
20 Steps
2 Min
.
Weighted Hip Thrusts
3 
15,12,10
2 Min
Medium
Weighted Calf Raises
4
10-15
90 seconds
Medium
Day 6: HIIT Training workout / Hiking / Biking etc. 
Day 7: Rest
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  • Home
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