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The myth of HIIT training

You have probably heard a lot about HIIT training over recent years. It has become the thing to post on social media and to be seen doing in the gym thanks to the likes of the body coach and other social media fitness bloggers. But, what really is HIIT and why are we doing it?!

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Beat the pro’s

Run 1200m

Then

12 rounds of –

4 pull ups / jumping / assisted

8 press ups

12 squats

Then

Run 1200m

 

The bodyweight ninja Descending ladder

Start with 10 reps of each exercise, then repeat with 9 reps, then 8, then 7, all the way down to 1 rep on each…

pull ups/ring rows

press ups

box jumps/step ups

After each round complete 1 lap of the car park.

Do we really need to detox?!

Do we really need to detox?

Summer is approaching which means most of us want a quick fix diet to help us lose weight fast. This is the perfect time for companies to draw us in with the word ‘detox.’ But do we really need to detox? And does this do any good for us?
If you type in the world ‘detox’ to Google, “7 Day Detox Plan” or “Juice Fast” appear all over your page. Whether its eating cucumber soup for 30 days or sipping on a juice at every meal – a huge audience of people would do anything to lose fat as quickly as possible.

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Superset and Grind

Perform 3 sets on each superset with 45-60 seconds rest after each set.

Superset 1

10 x Goblet squat

20 x walking lunge

Grind

3 kilometre cycle

Superset 2

10 x ring rows

10 x shoulder press

Grind

1 kilometre treadmill

Superset 3

10 x ball slam

10 x sit ups

Grind

500m row

500m ski

Quads on quads

Complete as many rounds as possible in 20:

5 barbell squats (65% max)

10 tuck jumps

10 jumping squats

200m sprint

 

Followed by AMRAP in 5 minutes of:

KB single arm clean and press

KB swings

KB high pulls

KB standing oblique crunches

 

 

 

 

 

Big thanks and best wishes – from Meg

Fitlife members!

My final day at Fitlife has soon come around so I would like to take this time to thank you all for making my time here a pleasurable one! You guys very much made my working environment one to which I was pleased to be returning to, always knowing I was gonna get a good laugh! Going to miss that greatly but i shall undoubtably be catching up with you all, G&T in hand down the local (when you know you know), as well as obviously popping down to Fitlife for a session with you guys!

I would also like to thank all of my work colleagues for making my time at work enjoyable (even you with your questionable puns, Chazza), I am very lucky to have entered with both colleagues and members and leave with friends.

Thank you once again guys for all the great chats, laughs, support and well wishes! You’re all absolute legends. Keep training hard, thinking positive and enjoying life to the full.

 

Best wishes,

Meg x

Supersets

Superset each of the following:

 

Bent over rows x 10

Press ups x10

5 rounds (No rest between sets)

 

Lat pull downs x10

Seated row x10

4 rounds (30 seconds rest)

 

Rear delt raises x10

Wide grip straight arm pull down x10

4 rounds (30 seconds rest)

 

Slam balls x20

Kettlebell swings x10

5 rounds (No rest between sets)

 

FINISHER: Battle ropes 30 seconds on 30 off x3 rounds

Hump day

Sumo deadlifts – Heavy weight 5 x5 reps

Good mornings – 3 x10 reps

Dumbbell walking lunges x3 rounds of the astro

Superset – Weighted step ups followed by box jumps 3 x10 reps (10 each leg)

 

AMRAP in 5 minutes:

Sit throughs x20

Weighted b crunches x15

Bicycles x20

Leg raises x15

 

 

The pyramid

Load the bar to 70% of your max weight

 

Complete the following pyramid, taking no rest between sets:

 

Sumo Deadlift x10

Press up x1

Sumo Deadlift x9

Press up x2

Sumo Deadlift x8

Press up x3…

… You get the idea!