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4 Day HiiT Workout

8/9/2017

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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.**
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