HIT Workout in two forms

This workout is meant to be done in two sessions.....Take a two minute rest between sessions.

Session 1: Complete as many circuits as possible in 20 minutes

Medicine Ball Push-ups - place each hand on a medicine ball (you can use a basketball or soccer ball if needed) and complete 10 push-ups

1 legged squat - 8 with each leg

Dumbell or barbell snatch - 8

Hurdle box jumps - broad jump over a box that is 18-24 inches high.- 8

Hanging leg raise, toes to bar. - if you don't have a bar to hang from, lie on the floor and raise your toes over your head - 8 if hanging, 12 if on the floor


Session 2:  Complete as many rotations as you can in 10 minutes, each exercise is 30 seconds.

Elevated Push-up

Dumbell Curl

Bent over row

Tricept press down


Make sure that you are using enough weight to barely get the reps you need.  Also, focus on minimizing the rest in-between sets.By the end of the half-hour you should be soaked and tired....Have a good workout!