High Intensity Interval - v.4

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3 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

**NB: The main reason why high-intensity interval sessions work from some people and not others is simply b/c hard core exercisers understand that high-intensity means just that - going all-out with each set. So challenge yourself. Make sure you're warmed-up properly. Day one is pretty manageable, Day two and especially day three, though, will really test your motivation and ability.

This HIIT session is a follow-up to the well received v.2 and v.3 programs with the same name. The idea behind this workout is to take a break from traditional sets/reps. based workouts for a while. The body always loves a new training stimulus.

Working with interval based workouts, like this one, are ideal for keeping your muscles under tension - typically - for longer duration compared to traditional workouts. One of the key components to getting stronger is known as time under tension, commonly referred to as TUT. It's critical to "stress" your muscles with the appropriate amount of TUT. And yes, most people simply don't check this box off.

Each subsequent workout has a longer TUT and therefore is more challenging than the previous session.

Day 1: Includes 9 exercises - all are supersets. TUT = 40 seconds. Metabolic Booster: Mountain Climbers to complete your workout. Equipment needed: dumbbells only.

Day 2: Offers 9 exercises - all are supersets. TUT = 25-45 seconds. Metabolic Booster: Jump Rope (of no jump rope available - jump in place). Equipment needed: dumbbells, kettlebells & jump rope.

Day 3: Also has 8 exercises - all are supersets. TUT = 50 seconds. Metabolic booster: Medicine Ball Slams. Equipment needed: machines and free weights. Note: if you can’t get to a gym / you can do the workout with dumbbells or exercise bands. No excuses!

Stay Stronger Together,

Michael Wood, CSCS
JeFit

Day 1
Day 2
Day 3

Workout 1 9 exercises, 28 mins

Dumbbell Squat	3x0 reps • 40s	rest: 15s
Dumbbell Bent-Over Row	3x0 reps • 40s	rest: 30s
Dumbbell Deep Push-Up	3x0 reps • 40s	rest: 20s
Dumbbell Lateral Raise	3x0 reps • 40s	rest: 30s
Dumbbell Shoulder Press	3x0 reps • 40s	rest: 15s
Dumbbell Bicep Curl	3x0 reps • 40s	rest: 30s
Dumbbell Alternating Tricep Kickback	3x0 reps • 40s	rest: 15s
Dumbbell Alternating Hammer Curl	3x0 reps • 40s	rest: 30s
Mountain Climber	1x0 reps • 40s	rest: 0s

Workout 2 9 exercises, 27 mins

Split Jump	3x0 reps • 25s	rest: 20s
Dumbbell One-Arm Row	3x0 reps • 45s	rest: 30s
Dumbbell Step-Up	3x0 reps • 45s	rest: 20s
Plyo Push-Up	3x0 reps • 25s	rest: 40s
Barbell Curl	3x0 reps • 45s	rest: 20s
Kettlebell One-Arm Swing	3x0 reps • 25s	rest: 40s
Kettlebell Thruster	3x0 reps • 45s	rest: 20s
Barbell Reverse Curl	3x0 reps • 25s	rest: 40s
Jump Rope	0x0 reps • 180m	rest: 0s

Workout 3 8 exercises, 43 mins

Machine Leg Press	5x0 reps • 50s	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x0 reps • 50s	rest: 30s
Hack Squat	5x0 reps • 50s	rest: 30s
Machine Bench Press	5x0 reps • 50s	rest: 30s
Machine Reverse Fly	3x0 reps • 50s	rest: 30s
Machine Shoulder Press	3x0 reps • 50s	rest: 30s
EZ Bar Curl	2x0 reps • 50s	rest: 30s
Medicine Ball Overhead Slam	2x0 reps • 50s	rest: 60s