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High Intensity TrainingCreated by okjedi
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Summary
1 Workout / 11 Exercises
10% Cardio / 90% Strength Training
Latest Exercisers
Workout Program Description
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 body recuperates before ...
Workouts
HIT - High Intensity Training
Description
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.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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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 motivate and track progress on this. Try to do at least 3 miles up to a 10K. |
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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 bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Oblique 1 set: 25 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
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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 your pinky finger face each other at the top. Exercise description by Bodybuilding.com |
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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 palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st... |
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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 dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Tricep Pushdowns - Rope 1 set: 14 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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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 the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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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 back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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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 forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
| There are other exercises for this workout, view them in the workout detail | |
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