high intensity interval training

“Texas Hold ‘Em” Boot Camp

If you’re reading this in the way future – this was the time when we were all isolated due to COVID-19 – so at the gym I work at – Upward Motion Personal Training, we’ve been teaching classes remotely, via Zoom.

So here’s one of the many – “Texas Hold ‘Em” boot camp – I call it that because it’s chock full of isometric holds, which help strength, endurance and power.

NOTE: if you have high blood pressure, isometric holds can be a dangerous thing. Instead, you can do pumping action, or just do the full motion – aka regular squat instead of squat hold.

:25 work :15 rest – Each exercise is done for 25 seconds, followed by 15 seconds rest – rotate through the two exercises 4 times (for a total of eight 25 second intervals), then move to the next station.

The Workout

Warm up for 5 minutes first – jumping jacks, squats, arm circles, torso twists, this kind of thing.

1)
a) high knees
b) squat hold (squat all the way to parallel with ground – hold it!)
x4

2)
a) burpee
b) half pushup hold (go down half way – hold it!)
x4

3)
a) squat jumps
b) front leg hold (hold your leg straight out in front of you, parallel to the ground)
x4

4)
a) silly feet (quick feet like a football player, but also shake your arms crazily!)
b) side leg hold (hold your leg straight out to the side parallel to the ground – keep your toe pointed straight or slightly down)
x4

Enjoy! I’ll hit you with more soon!

HIIT

Cardio, Strength, Tone HIIT 5

Ok! Another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Each set (1.), 2.), 3.), 4.) ) is done once through, followed by the next. Do the whole thing twice. The first time through, do each exercise for 20 seconds followed by 10 seconds of rest. The second time through, do each exercise for a minute, followed by 20 seconds of rest.

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

3-step side shuffle — Reverse Lung Overhead — Russian Twist
Burpee Plank Jack — 1 arm pushup — Plank March
Predator Jack — Stiff Leg Deadlift — D.B. Row
Kettlebell Swing — Kicks — Kettlebell Side Swing

As always, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

And spend some time stretching afterwards!

HIIT

Cardio, Strength, Tone HIIT 4

Here’s yet another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training. These are good for weight loss and for conditioning and lung function.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

This one is slightly different than previous CST posts Each set (1.), 2.), 3.), 4.), 5.) ) is done once through, followed by the next. There are 4 exercises in each set. Do the whole thing only once this time. Do each exercise for 45 seconds, followed by 15 seconds of rest.

Round 1: :60 work/ :20 rest

Star Jack — Pulse Squat — Negative Pushup — Crunch
Skier Hop — Lunge Twist — Reverse Fly — Reverse Crunch
Quick Feet Turns — Lateral Lunge — D.B. Row
Burpee — Squat/Raise — Fly/Press — Plank March
Bicycle — Plank Sprinters — Side Tuck L — Side Tuck R

As usual, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

As usual, get a stretch afterwards!

HIIT

Cardio, Strength, Tone HIIT 3

Here’s yet another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

Burpee — Lunge Pass — Plank Leg Lift
Plank Jack — Lateral Lunge — Reverse Crunch
Skater Hops — Fly/Press — 3-Way Deadlift
Quick Feet Turns — Reverse Fly — Squat Jump

As usual, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

Did I mention, get a stretch afterwards!

HIIT

Shockwave HIIT 1

Here is different kind of HIIT workout that I put on for a class at Upward Motion Personal Training.

This is what’s called a Shockwave format and I didn’t make it up. Shockwave is a rowing-centric workout which alternates all out rows with strength exercises. In a group setting, people doing strength go for as long as the rower(s) are rowing. If you’re alone, you can time your rows and then do each strength exercise for that amount of time.

There are four stations (including the rower) and exercisers rotate through. After warming up, the workout starts with a 300 meter row, then 3 strength exercises. Next do a 200 meter row and all the strength exercises. Last, do a 100 meter row and all the strength exercises. I like to fit in an extra 100 meter round if there’s time (which there usually is).

There’s no set rest period, just go as soon as you possibly can. 🙂

This days workout goes like this:

300 Meter Row
- Lunge Pass
- Ball pass (or ball toss up from floor)
- twisting pistons
200 Meter Row
- repeat same strength
100 Meter Row
- repeat same strength
Repeat 100 meter round again if desired

Enjoy! Shockwave is simple but hard and super effective! If you have any questions, just hit me up at aaron @ aaronthetrainer dot com

HIIT

Cardio, Strength, Tone HIIT 2

Here’s another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

Side Leg Bounce — 3-way lunge — Sprinter Tuck Plank
Power Squat Jump — Inchworm w/pushup — Accordion Crunch L
Star Jack — Dumbbell row w/kickback — Accordion Crunch R
Jump Heel Tap — L-Raise — Circle Crunch

Go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

Black Friday at New Balance Canada Get a $20 Gift Card with a purchase of $100 or more while supplies last

HIIT

Cardio, Strength, Tone HIIT 1

Here’s one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

High Knees — Squat/Calf Raise — Plank Tuck
Burpee w/twist — Superman — High Plank Twist
Quick Feet w/up-down — Rev. Lunge w/twiste — Bird Dog
Roundhouse Kick — Half turkish get up — Opposite knee touch

Go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

Tag: <span>high intensity interval training</span>

“Texas Hold ‘Em” Boot Camp

The Workout

Cardio, Strength, Tone HIIT 5

Cardio, Strength, Tone HIIT 4

Cardio, Strength, Tone HIIT 3

Shockwave HIIT 1

Cardio, Strength, Tone HIIT 2

Cardio, Strength, Tone HIIT 1