#30 Days HIIT MAFIA - Week 3

Wieder ist eine Woche um...

>> Hier wieder der Link zu den Videos > Melissa Ioja - YouTube

Das sind also die Workouts der 3ten Woche...

HIIT MAFIA - DAY 15

Part 1: 10/50 sec - 15 rounds
Side to Side Push Ups
2x Curls, 1x Press Up
Ninja Heel Jumps
Rope Pulls
Sandbag Squat on one shoulder, Jump Forward/Back

20 Jump Lunge, Side to Side
200 Jump Rope

Part 2: 10/50 sec - 15 rounds
Roll Back, Push Up
One Leg Pike Jump (right)
One Leg Pike Jump (left)
Plank Walk, Elbow Up
Triangle Leg Lifts

20 Jump Lunge, Side to Side
200 Jump Rope

an diesem Tag habe ich noch zusätzlich das HIIT-MAFIA - DAY 13 Workout gemacht,
da ich es letzte Woche ausfallen lassen musste :)


HIIT MAFIA - DAY 16

Part 1: 10/50 sec - 12 rounds
Twisted Push Ups
Lateral Jump Tuck Touchdowns
In and Out Plank Jumps
Inside Feet

Part 2: 10/50 sec - 12 rounds
Plank Row
Squat, Jump Squat, Heel Grabs
Push Up, Double Knee Tucks
Leg Drop, Knee Hugs

Part 3: 10/50 sec - 9 rounds
Box Jumps
Burpees 
Box Jump Burpees


HIIT MAFIA - DAY 17

Part 1: 10/50 sec - 9 rounds
Ninja Jump Tuck, forward Backward Jumps
2x Row, 2x Press Ups
Knee Push, Slide Up and Down

Part 2: 
20 Burpees

Part 3: 10/50 sec - 9 rounds
Drop and Pop
Box Jacks 
10x Wide Feet, 10x High Knees, 10x Inside Feet

Part 4:
20 Burpees


HIIT MAFIA - DAY 18 - REST DAY

an diesem Tag habe ich ein 30 Min Training von Christine Salus gemacht

1:50 min work/ 10 sec rest - 15 rounds
1) Heel Clicks
2) Plank Step Over
3) Touchdowns
4) Push Up, Side Plank, Knee Tuck
5) Side Lunge, Lat. Hop (left)
6) 10 Tricpes Dips, 10 Squat Jumps
7) Side Lunge, Lat. Hop (right)
8) 10 High Knees, 10 Jog and Reach
9) 4 Frogger, 10 Crabs
10) X Country Ski
11) 4 Lunges (right), 4 Squats, 4 Lunges (left)
12) Commando Plank, Walk Hands to Feet
13) 2 Switch Lunges (right), 4 X Jacks, 2 Switch Lunges (left)
14) Plank Jacks
15) Prisoner Squat Jumping Jacks


HIIT MAFIA - DAY 19

Part 1: 
10 Manmakers
50 Jump Squats

Part 2: 10/50 sec - 12 rounds
1 Leg Burpees
Skater Jump Lunges
Dics Drag with Push Ups
Kettlebell Sit Up

Part 3: 
10 Manmakers
50 Jump Squats

Part 4: 10/50 sec - 12 rounds
Plank Walk, 2 x Reptiles
Arm Crushers
Lunge Forward, Back, Jump Squat
Side to Side Hop Burpees


HIIT MAFIA - DAY 20

Part 1: 
200 High Knees

Part 2: 10/50 sec - 18 rounds
Kettlebell Thrust, Shoulder to Shoulder
Butterfly Squats
V Up, Inside Feet
1 Arm Mountain Climbers (left)
1 Arm Mountain Climbers (right)
4x Jump Lunge, 1 x Box Jump
1 Leg Switch Kick Push Ups
Twisted Pistons
Long Leap Forward, Hop Back on 1 Foot

Part 3: 
200 High Knees