45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Step up with Lunge RT (add weight)
M2: Step up with Lunge LF (add weight)
F1: 1/2 negative plank hold
F2: 5s sprint in place with 2 squat jumps
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Fast45 W2D4 Recovery Stretch
Recovery Day! Enjoy this lower body stretch routine for some active recovery.
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Fast45 W2D5
45 seconds of work, 15 seconds of rest x 3 each side
Two 1 minute finishers
Complete M1 & M2 on the right side then left side for a complete round. 3 complete rounds today (12 minutes then the finishers, 14 min total)
M1: Single Arm Plank to Pike or Single Arm KB Swing
M2: Lunge to Kick Back... -
Fast45 W2D6 Rebel Sample HIIT
45 sec on/15 sec off, rest 1 min between circuits
Circuit 1- Repeat for 2 Rounds
In-an-out Squats
Push-Ups
Flutter Kicks
Burpees
Circuit 2- Repeat for 2 Rounds
Mountain Climbers
Bench Dips
Plank Taps
Alternating Lunges
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