#30 Days HIIT MAFIA - Week 1

Die erste Woche ist schon vorbei, und ich bin voll motiviert und freue mich schon auf Woche 2!

Die Workouts sind zwar eher kurz, aber echt anstrengend > das gefällt mir!


Hier habe ich den Trainingsplan der letzten Woche für euch zusammen geschrieben...die Videos zu den Workouts findet ihr hier > Melissa Ioja - YouTube

HIIT MAFIA - DAY 1

Part 1: 10/50 sec - 10 rounds
Pike Jumps
V-Sit Bicycle Abs
Commando Plank Push Ups
In'n Out Jump + One Leg Half-Burpees
Yoga Push Ups
Straight Leg Crunches
Lateral Jump Lunges
Krav Burpees
3 Way Plank Jumps
Biceps Curls 

Part 2: 
200 High Knees
50 Squat Jumps

Complete both parts 2 times!


HIIT MAFIA - DAY 2

Part 1: 10/50 sec - 10 rounds
1 Leg Pistol, 1 Leg Push Up (left)
1 Leg Pistol, 1 Leg Push Up (right)
3 x V-Ups
180° Ninja Jump Tucks
Push Back Push Ups
Long Leap, 4 x Jump Lunges
Front Raise, Lateral Raise
Lunge Forward, Back, Jump Squat (alternate)
Superman Power Up
Double Bicycle

Part 2:
25 4x4's
50 Lateral Touchdowns 

Complete both parts 2 times!


HIIT MAFIA - DAY 3

Part 1: 10/50 sec - 9 rounds
Prisoner Jump Squats
In'n Out Push Ups, Superman
Double High Knees

10 MANMAKERS

Part 2: 10/50 sec - 9 rounds
Step Up, Lunge back (left)
Step Up, Lunge back (right)
Double Bicycles

10 MANMAKERS 

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

10 MANMAKERS


HIIT MAFIA - DAY 4 - RESTDAY


HIIT MAFIA - DAY 5

Part 1: 3 rounds of the following exercises
10 x MedBall Burpees
100 x Toe Taps
20 x MedBall Plank Push
20 x 180° Jump Tucks
20 x Drop Down Knee Tucks

Part 2: 3 rounds of the following exercises
10 x Roll Back Jump Tucks
10 x Switch Mountain Climber Push Ups
25 x MedBall Squat and Toss
10 x 4x4's
20 x One Arm Burpees


HIIT MAFIA - DAY 6

2 rounds of the following exercises
50 x Jumping Mountain Climbers
30 x Kettlebell Press Up
10 x Burpee, 2 Squat Jumps, 2 Jump Tucks
10 x Elbow Ups, 2 Plank Kick Out
10 x Dragon Lunge, Jump Squat with Kettlebell 
200 x High Knees


HIIT MAFIA - DAY 7 - RESTDAY