HIIT Advanced Metabolic Circuit
Hard full-body circuits for experienced lifters, four days a week: treadmill sprints, heavy kettlebell swings, slam balls, weighted lunges and assault-bike work. Progress by adding rounds, cutting rest or adding load.
4 days a week · 8 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Power Circuit — Explosive movements and power endurance
- Kettlebell Swings (Heavy): 4 × 40 seconds work / 20 seconds rest
- Box Jumps (High Box): 4 × 40 seconds work / 20 seconds rest
- Burpees (Chest to Ground): 4 × 40 seconds work / 20 seconds rest
- Slam Balls: 4 × 40 seconds work / 20 seconds rest, rest 90s (Rest 90s between circuits.)
Day 2 - Strength Endurance Circuit — Full body strength with minimal rest
4 exercises (Pro).
Day 3 - Active Recovery / Low Intensity Cardio — Joint health and steady state cardio
Rest day.
Day 4 - Agility & Core Circuit — Speed, quickness, and strong core
4 exercises (Pro).
Day 5 - Sprint Interval Training — Maximal anaerobic effort
2 exercises (Pro).
Run day 1 with no account