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HIIT Summer Workout Series Week 2 with Free Downloads

We’re moving on to week 2 of  your fittest summer ever! Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Schedule your workouts with the fitness tracker and hang it on the refrigerator. Target every part of your body and burn calories in about 30 minutes. You’re going to feel amazing!

FREE summer workout series! We're moving on to week 2 of your fittest summer ever. Be prepared for success - download the strength and cardio workouts, fitness tracker and exercise index. Schedule your workouts with the fitness tracker and hang it on the refrigerator. Target every part of your body and burn calories in about 30 minutes. You're going to feel amazing! Pin it now and workout later. Download the printables for easy access. @jillconyers

 

Schedule your workout week with the training plan template provided below. I recommend alternating cardio and strength days with at least 1 rest day.FREE summer workout series! We're moving on to week 2 of your fittest summer ever. Be prepared for success - download the strength and cardio workouts, fitness tracker and exercise index. Schedule your workouts with the fitness tracker and hang it on the refrigerator. Target every part of your body and burn calories in about 30 minutes. You're going to feel amazing! Pin it now and workout later. Download the printables for easy access. @jillconyers

Download and print the workout tracker. Hang it on the refrigerator where you can see it often throughout the day.

Download

MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS

When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed amount of time/number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation or decrease the rest time.FREE summer workout series! We're moving on to week 2 of your fittest summer ever. Be prepared for success - download the strength and cardio workouts, fitness tracker and exercise index. Schedule your workouts with the fitness tracker and hang it on the refrigerator. Target every part of your body and burn calories in about 30 minutes. You're going to feel amazing! Pin it now and workout later. Download the printables for easy access. @jillconyers

Right click the image above to save to your mobile device or download the workout to print.

Download

Strength Training Exercise Index

High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves

Wall Sit (1) Stand about 1 1/2 feet away from the wall in start position. (2) Lower yourself down until your thighs are parallel with the floor or until your legs form a 90-degree angle. (3) Hold this position for the prescribed amount of time. (4) Keep your abs tight and your shoulders and back flat against the wall. Targets: glutes, hamstrings, quads

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Step Up (1) Stand in front of a step, bench or box with your feet pointed straight ahead. (2) Step onto the box leading with your right leg, foot and knee pointing straight ahead. (3) Push through your heel and stand up straight ending with both feet on the step. (4) Step off the box returning to the starting position and repeat alternating lead legs. Perform as quickly as safely possible. Targets: cardiorespiratory system, lower body warm up

Alternating Lunge (1) Holding a dumbbell in each hand (optional), stand with your feet hip-width apart, back straight, with your weight on your heels. Pull your abdominals in and stand with your shoulders squarely over your hips. (2) Allow your arms to extend down fully to the sides of your body. (3) Keeping your body straight, lift your left leg leading with your heel, and step forward in an elongated stride. (4) As your foot touches the floor bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. (5) Exhale and push off the ball of your foot, stepping back into start position, repeat, alternating legs. (6) Return to starting position and switch legs. Lunge left and lunge right is one rep. Targets: bicep, hamstring, glutes

Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

Plank with Shoulder Tap (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. (4) Alternate tapping your shoulders with your torso and hips squared to the ground and no movement. Perform for the prescribed number of repetitions. Left shoulder tap and right shoulder tap is one rep. Targets: rectus abdominis, lower back, chest, shoulders

Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves

Deadlift to Upright Row (1) Stand with your feet hip-width apart, your knees slightly bent and holding a dumbbell in each hand in front of you with your palms facing forward. (2) Keeping your back slightly arched, your core engaged and leading with your chest, hinge forward at the hips and slowly lower your torso until it’s almost parallel to the floor while allowing your arms to hang straight. Don’t round your back. (3) Pause, then squeeze your glutes and push your hips forward to return to starting position while pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. (4) Return to starting position. That’s one rep. Targets: shoulders, upper back, hamstrings, glutes

Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat. Targets: upper back, core

Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps

Burpee (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs, cardiovascular system

Download and print the Exercise Index

Jill Conyers | Fitness Health & Happiness

FREE summer workout series! We're moving on to week 2 of your fittest summer ever. Be prepared for success - download the strength and cardio workouts, fitness tracker and exercise index. Schedule your workouts with the fitness tracker and hang it on the refrigerator. Target every part of your body and burn calories in about 30 minutes. You're going to feel amazing! Pin it now and workout later. Download the printables for easy access. @jillconyers

Right click the image above to save to your mobile device or download the workout to print.

Download

Equipment needed:

  • dumbbells 5-8 pounds (depending on your fitness level)
  • timer
  • step, bench or chair (stable surface)
  • mat (optional)

REMEMBER:

  • Keep your core tight
  • Shoulders blades down and back
  • Don’t skip the warm-up or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. 

If you’re just now joining us and missed week 1, no worries. Download everything you need here —> Get Fit This Summer with the HIIT Summer Workout Series Week 1

be the best version of YOU

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18 Comments

  1. Kimberly at www.fitdisneymom.com says:

    I love the print outs to go along! HIIT seems to give me the best results in the little amount of time that I have.

  2. This sounds exhausting, lol. Which probably means I need to print this out and give it a try. Thanks for sharing, hopefully I can get my husband to participate with me!

  3. This is a great workout routine! Maybe THIS is the one that will finally get me going. That does it -printing this out and hanging it on the fridge.

  4. This looks like such an amazing workout. I so need to give it a try. Your photo is gorgeous too!

  5. i love your printables and workouts jill! off to save this one!

  6. Trackers are major for me to help stay organized with anything. This is a great workout one, and love the suggestion to hang on the fridge!
    Karen | GlamKaren.com

  7. These moves are awesome Jill! Such great workouts. And your print offs are so helpful!

  8. THANK YOU!! Pinned this, and I cannot wait to use your week 2 workout. 🙂 I’m hustlin’, it’s my time! Thanks for the motivation.
    XO

  9. Yikes! That cardio workout looks tough! I think I’ll go for a run. 🙂 Seriously though, these are great workouts. I love the idea of a new one every week. Keep it interesting!

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