4 Day HiiT Workout

Day 1:
4 Rounds/30 seconds each exercise/1 minute rest

• Laterals
• Tap-ups
• Mountain climbers

Resistance Band:
4 sets/15 reps each exercise/1 minute rest between sets

• Standing chest press
• Tricep single hand overhead extension
• Shoulder lateral raise

Day 2:
Set 1:
4 Rounds/ 30 seconds each exercise/1 minute rest between rounds

• Star jumps
• Squat jump w/2 second hold at bottom
• Speed skaters

Set 2:
4 Rounds/30 seconds each exercise/1 minute rest between rounds

• ​Traveling pushups
• Spiderman's
• Side lunge w/2 second hold at bottom

Day 3:
4 Rounds/30 seconds each exercise/1 minute rest between rounds

• Tuck jumps
• 2 leg bound
• lateral thrusters 

Resistance Band:
4 sets/15 reps each exercise/1 minute rest between sets

• Low row
• Bent over x delt raise
• Bicep curl

Day 4:
Set 1: 
4 Rounds/30 seconds each exercise/1 minute rest between rounds

• Candlesticks
• Power knee drivers
• Monster walk

4 Rounds/30 seconds each exercise/1 minute rest between rounds

• Plank jacks
• Cross mountain climbers
• Scissor kicks

**THIS PROGRAM REQUIRES SOME EQUIPMENT AND IS MEANT FOR INTERMEDIATE GYMGOERS/ATHLETES. IN ENGAGING IN THIS ROUTINE YOU DO SO AT YOUR OWN RISK. THIS IS A FREE 4 DAY GYM ROUTINE FROM MISS KAY TO YOU, ENJOY, BE SAFE AND ALWAYS REMEMBER TO USE PROPER FORM.**