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High Intensity TrainingCreated by okjedi
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High Intensity TrainingCreated by okjedi
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1 Workout / 11 Exercises
10% Cardio / 90% Strength Training
This workout program is quick and effective. Based on the workouts by Ellington Darden in his book by the same name: HIT - High Intensity Training. The idea is to do only 1 set of a few key exercises. For the set, you pick a weight you can do 8 reps and no more than 14. Once you're able to do 14 or more, you increase the weight, so you stay between 8 and 14 reps depending on the weight. You only workout 3 days a week and make sure you rest so your...
This workout is based on the HIT book by Ellington Darden. Walk/Jog/Run for at least 30 minutes a day, then do the HIT plan which is 1 set of approximately 5 exercises. You must choose a weight you can do at least 8 reps of, but if you can do 14 or more, you need to increase the weight.
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Run 3 mi. / 00:45:00 You pick your speed... Walk, Jog or Run. Using Nike+ is a great tool to help ... |
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Crunch 1 set: 50 reps Lie flat on your back with your feet flat on the ground, or resting on a... |
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Crunch - Oblique 1 set: 25 reps Works your side obliques. Lie flat on your back with your knees bent... |
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Incline Flyes - With a Twist 1 set: 14 reps Like the Incline Dumbbell Flyes but on the way up twist your arms so that... |
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Arnold Dumbbell Press 1 set: 14 reps Hold two dumbbells in front of you at about upper chest level with your... |
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Tricep Extension - Dumbbell, Lying 1 set: 14 reps Lay down on a flat bench with your head at the very end of the bench. Hold a ... |
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Tricep Pushdowns - Rope 1 set: 14 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom o... |
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Butterfly 1 set: 14 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on... |
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Lat Pulldowns - Wide-Grip 1 set: 14 reps Pull the bar down in front of you, not behind the head. Do not arch your... |
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Concentration Curl 1 set: 14 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean... |
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Leg Extensions 1 set: 14 reps Using a leg extension machine, sit in the seat and hook your feet under the p... |
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jwmorris20James Morris from Richmond, Virginia (YMCA) |
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chelsiebChelsie from Jacksonville, Florida |
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imannymanuel prieto from sorrento, Florida (gold's gym) |
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lon3wolfLone Wolf from Greece |
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mjMatthew Johl from East London, Eastern Cape (RU Gymnasium) |
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Sammymom24kristy miller from richmond, Virginia |
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