HF30 FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
HF30 PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press
(Score is Weight)
HF30 PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
16 Single DB Deadlift
12 Single DB G2OH
8 Up-Down + Mountain Climbers
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :50 Up-Down + Mountain Climbers
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
HF30 FULL-BODY SPRINT WORKOUT
EVERY 3:00 x 5 SETS
10 Burpee + Side Shuffle*
20 Mountain Climbers
50 Single Unders
*1 Rep = 1 Burpee + 3 Shuffle Out and Back
(Score is Slowest Set)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Tuck Hold
HF30 PUSH x PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks
-Rest 1:00 b/t Sets-
(Score is Reps)
HF30 FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
20 Mountain Climbers
10 Alt DB Snatches
1:00 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES
20 Mountain Climbers
20 Russian Twists
1:00 Cardio Choice
(Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
HF30 PUSH x PULL WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean
(Score is Weight)
HAPPY MONDAY!!
HF30 FULL-BODY WORKOUT
AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
-Rest 1:00-
AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers
(Score is Rounds + Reps)
FINISHER
Max Time in Any Style Plank for 5:00
FULL-BODY SPRINT WORKOUT
5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-
HF30 PUSH x PULL STRENGTH
3 SETS ON A 15:00 CLOCK…
20 DB Death Marches
10 Lunge + Lunge + Bent Over Row*
*1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
HF30 PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)