#30 Days HIIT MAFIA - Week 4

Jetzt sind wir bald am Ende der Challenge angekommen! Es sind nur noch 2 Workouts offen für nächste Woche....schade...

Da sieht man, dass 30 Tage wie im Flug vergehen!

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

Hier habe ich euch wieder die Workouts dieser Woche aufgelistet...

HIIT MAFIA - DAY 22

Part 1: 
25 4x4's
50 Kettlebell Press Ups

Part 2: 10/50 sec - 20 rounds
Plank Walk Elbow Up
180° Jump Tuck Touchdowns
Russian Twist
Jump Rope
Dive Bomber with a Chest Press
Kettlebell Clean
Bicycle
Jump Rope
Skaters
3x V Ups

Part 3: 
25 4x4's
50 Kettlebell Press Ups


HIIT MAFIA - DAY 23

Per Set: 30/30 sec - 4 Rounds (NO Rest) 

Jump Lunges
Mountain Climbers

Burpees
High Knees

Push Back Push Ups
In and Out Jump Squats

Lunge Back Kick Out (left)
Lunge Back Kick Out (right)

Shoulder Taps
Reptiles

Side to Side Touchdowns
Knee Hugs


HIIT MAFIA - DAY 24

Part 1: 
10 Manmakers
50 Box Jumps 

Part 2: 10/50 sec - 20 Rounds
Belly Drop, Jump to Surfer
Hammer Raise, Lateral Raise
Low Clean, Side Lunge
Hopping Push Ups
Toe Taps
Leg Drop, Kettlebell Reach
Burpee
Forward/Backward Touchdowns
Leg Lift, Double Bicycle
Toe Taps


HIIT MAFIA - DAY 25 - Rest Day


HIIT MAFIA - DAY 26

Part 1: 
500 Jump Rope
50 Jump Squats

Part 2: 10/50 sec - 10 Rounds 
2x Shoulder Taps, 1x Push Up
1 Leg Clean and Press (left)
1 Leg Clean and Press (right)
Yoga Push Ups
Box Jump, Elbows to Knee

Part 3: 
500 Jump Rope
50 Jump Squats

Part 4: 10/50 sec - 10 Rounds 
Kettlebell Slide and Press
Double Mountain Climbers
Ceiling Stomp, Straight Leg Kick (left)
Ceiling Stomp, Straight Leg Kick (right)
Dive Bomber


HIIT MAFIA - DAY 27

Part 1: 
100 Squats (with heavy weight)

Part 2: 10/50 sec - 10 Rounds (used 16kg Kettlebell)
Lunge Back, Overhead Shoulder Switch
2 Rows/2 Push Ups
Side Lunge, Clean (alternating)
Lunge Forward, Overhead Press
Kettlebell Press Burpee

Part 3: 
100 Squats (with heavy weight)

Part 4: 10/50 sec - 10 Rounds (used folded mat and Balance Bord)
Pop Up from Elbows
Mountain Climbers
Jump Lunge
Walking Push Ups
Unstable Squats

an diesem Tag hab ich zusätzlich noch folgende Übungen gemacht:
7 min - Plank Variations (Standard, Elbow, Supergirl, Over Unders,...)
15 x Heavy Squats
Kettlebell Combo (Swing, One Arm Swing, ...)


HIIT MAFIA - DAY 28 - Rest Day