We are HIITing it strong with this super charged workout!

6 exercises

Set your timer to 40 seconds ON 20 seconds OFF

3 Rounds

Be sure to read the program documentation before beginning.

• If you are a beginner I advise starting with a light weight, use day 1 of the workout to familiarise yourself with the exercises and to build confidence.
• If you have heavier weight available to you then feel free to progress with weights as the program develops.
• As we progress into week 3 don’t be shy to increase your weights, progression and strength is developing and you can always drop back to a lighter weight if you need to at any time.

Program Guide

FLEXIBLE FITNESS RECAP:

• Each week you will be given one workout and one finisher which you will find below each workout class on the designated page.

• In addition to this you will do 1 x 20 minute walk each day.

• You Choose A Time That Suits You, Morning Mid Afternoon or Evening. It has to be a time that suits you and doesn’t stress you.

• You will perform this workout for 5 days of the 7, with 2 rest days.
  • Day 1 you will take to learn the workout
  • Day 2 you will improve on what you have learned
  • Day 3-5 you push and progress which can include increasing your weights used
  • If you are a beginner I suggest starting light so you can concentrate initially of form and technique

The Finisher is an optional extra for those who wish to push that little bit harder for accelerated results.

If you choose to do the finisher you will perform as many reps as you can in one set – cutting it down into blocks only if you need to.

The intensity of your workout will affect your results.

If you know you aren’t maxing yourself, ask yourself why not?

FINISHER: BANDED OVERHEAD PRESS SQUATS

1: Create a loop with your band (if required) by standing with your feet hip width apart and placing it just above the knees

2: If you have a looped band pop it on just above the knees

3: Next stand up tall with your resistance on the band

4: Engage your core

5: Keeping the shoulders low raise both arms towards the sky and press away from the body

6: Sending the hips back, weight through the heels and pushing the knees out against the resistance band, drop down into your squat

7: Inhale as you drop

8: Actively push the floor away and rise back to the top of the movement

9: Repeat

TIP: Ensure your knees are in line with your toes at all times and your back remains straight

MODIFICATION: Perform the exercise without the resistance band or without the weights – you can do free squats only if this is your preference.