#30 Days HIIT MAFIA - Week 2

Wahnsinn...die 2te Woche der HIIT-MAFIA Challenge ist schon vorbei! Melissa hat richtig coole Workouts zusammen gestellt...solltet ihr wirklich mal ausprobieren!

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

Das sind also die Workouts der 2ten Woche...

HIIT MAFIA - DAY 8

10/50 sec - 27 rounds
Jump Rope, Douple Unders
Leg Drop and Crunch
Reptile Push 
Jump Rope, Douple Unders
V-Sit Criss Cross
Reptile, Straight Leg Kick
Jump Rope, Douple Unders
Knee Hugh
Plank 

an diesem Tag habe ich zusätzlich noch ein paar andere Übungen gemacht:

> KB-Swing Combo (NO Rest) - 2 rounds: 
10 x Swing
10 x One Arm Swing (left)
10 x One Arm Swing (right)
10 x Swing
20 x One Arm Swing (alternating)
10 x Swing 

2 rounds:
> KB-Snatch - 10 reps/side
> KB-Clean - 10 reps/side
> Chest Press - 13 reps
> Skull Crusher - 10 reps
> Dips - 10 reps

1 round:
> One Leg Deadlift with Dumbbell - 12 reps/side
> Turkish Get Ups - 1 rep/side
  

HIIT MAFIA - DAY 9

Part 1: 10/50 sec - 18 rounds
Switch Lunge Burpees
Down, Up Low Side Step
Jump Lunge, Side to Side
Spiderman Kick Through
Lateral Catch Jump Lunges
Get Up Jacks

Part 2: 
200 Weighted Squats  


HIIT MAFIA - DAY 10

5 Reps of WALL RUNS + 5x Push Ups

HIIT: 10/50 sec - 7 rounds
Push Up, Double Knee Tuck
2x Row, 2x Press Up
Double High Knees
Plank, Front, Lateral Raises
High Knees
Cutthroat Push Ups, 2x Plank Jump
Hammer Curl, Standard Curl

200 High Knees

Then REPEAT!! 

an diesem Tag habe ich zusätzlich noch ein paar andere Übungen gemacht:

> Walking Lunges - 2 x 20 reps (20kg Disc)
> Walking Lunges - 2 x 40 reps (no weight)

> KB-Swing Combo (NO Rest): 
10 x Swing
10 x One Arm Swing (left)
10 x One Arm Swing (right)
10 x Swing
20 x One Arm Swing (alternating)
10 x Swing
10 x Snatch (left)
10 x Snatch (right)
10 x Swings  


HIIT MAFIA - DAY 11 - REST DAY


HIIT MAFIA - DAY 12

Part 1: 30/30 sec - 6 rounds
Jump Forward, Back Jump Up
Criss Cross Touchdowns

Part 2: 10/50 sec - 9 rounds
Ceiling Stomp (left)
Ceiling Stomp (right)
Bridge 

200 Jump Rope (or High Knees)

Part 3: 30/30 sec - 6 rounds
Cross Over, Kick Up (left)
Cross Over, Kick Up (right)

200 Jump Rope (or High Knees)


HIIT MAFIA - DAY 13
dieses Workout habe ich auf Montag, 05.10. verschoben, da wir am Samstag am Berg waren :)

Part 1: 
10 Manmakers

Part 2: 10/50 sec - 24 rounds
10 High Knees, 2 Jump Squats
One Leg Jump Rope (10x each leg)
Burpee, Elbow to Knees
Double High Knees
Elbow Up Burpees
Jump Rope 
Box Jumps
Dive Bomber, Chest Press
Double Unders
10x Toe Taps, 10x Mount. Climbers
Sandbag shoulder to shoulder Thrust
Jump Forward, 2x Hop Back (with weight) 

Then another 20 Manmakers


HIIT MAFIA - DAY 14 - REST DAY