Self Improvement with Irinä: October 2017

Hello Autumn buddies!

One of my most favourite progress shots.

Hope all of you are fine, healthy and on your way to achieve your goals!
Today's article is a Fullbody Resistance HIIT Workout I constructed and tried yesterday.
I combined some of the most well-known bodyweight exercises along with some resistance ones under a HIIT pattern.
I tried this workout together with one of my Personal Training clients whose fitness level is Beginner and she completed the entire program successfully.
I think most of you will be able to complete it, but note that it will be a challenging one, pretty hot and fast.
It's constructed of two basic exercise sequences , part A and B, each one repeated 2 times.
We're basically aiming for supersets with none to minimum rest in between exercises followed by some rest at the end of each circle.
If you find it tough enough to begin with, try 1 circle of part A and 1 circle of part B instead but try to work on the superset pattern.

Let's answer some FAQ around it:

Where to perform this routine?

Basically anywhere. It can be done at the gym, at a park even in your own house. Just make sure you're having enough space, free of dangerous objects to eliminate the risk of accidents. It would be a perfect option to find a place you can concentrate with as less interruptions as possible.

What's the duration of this program?

Well this is really subjective, depending on your efficiency, speed and rest time. Invest some time to feel comfortable and not stressed about the clock.

Is there any equipment required?

Yes, you will need an elastic resistance band and a dumbbell (one of 2-3kg will do the work). If you don't own any dumbbells, a heavy but small sized object will do the trick. Just make sure it's SOLID, steady, handy and allows you to have complete control over your movements.

Is it suitable for beginners?

Absolutely. As stated before, I tried this workout with a beginner level client, It was a hard challenge but she made it. However, everyone is different so there is a possibility that someone is not ready to complete the entire session at once. In that case he can try just 1 circle per part to focus more on growing his resistance under the HIIT pattern. For intermediates, I insist on being strict around supersets and rest time. If you repeat this workout some time later or you are an advanced level person, try increasing your reps, use heavier weights and increase your speed. If you're advanced and crave a strong burn aim for 2 circles of part A, 2 circles of part B and again 1 circle of A and 1 circle of B.

Any tips around it?

Well if you choose an outdoor place, which is a good thing as fresh air and an outdoor environment tend to really refresh the mind, make sure you're finding a stable place to workout. Be aware of the dirt around and it would be a good option to have some workout gloves to protect your palms. We chose a park for this session so we had a lot of dirt around us while performing ground exercises (such as planks). Some music would also be nice to keep you cheerful during the process. If you don't have a training buddy, maybe spot on the duration of the songs on your playlist to estimate your training and rest time. Keep an eye on your breathing.

So, let's go for it !

Click on each exercise to view the hyperlink of how to perform it.

*Warm up*

Try your usual warm up routine. It can be some jogging, cycling, walking and dynamic stretching or whatever works best for you.

PART A

Burpees (12 reps)

Jumping Jacks (60sec)

Plank (15sec)

Push ups (15reps)

Jumping Squats (12reps)

Plank (20sec)

PART B

Side Plank Twist/Reverse Fly with dumbbell (12 reps per side)

Lunges (12reps per leg)

Resistance band side kick (12 reps per leg)

Glute kickbacks with dumbbell (12reps per leg)

One-arm tricep extension with dumbbell (6 reps per side)

Standing dumbbell lateral raise (6 reps per side)

Plank (15sec)

*2-3 minutes low intensity cardio*

*Stretching*

You can find my related article on stretching here

That's how I looked after this session. The Phantom of the Opera itself.

This is a wonderful sunset I captured prior to this workout. Dumbbell power.

That's where this super hot workout ends. If you give it a shot, leave me a feedback of your experience, post-workout results and suggestions. I will be posting more workout plans in the near future so make sure you'll have an eye here frequently. Don't hesitate to follow me on Instagram to get daily insights on my nutrition/workout/health tips and announcements of my new updates. You can find my contact information below to ask your questions, request articles, share your thoughts and make your suggestions, feel free to express yourselves! Have a lovely week full of pumps and progress my dearest people!

Take care.

Love,

Irina