January 30

HIITStrong 35: FREE 2-Week Full Body Workout Plan

By fitness

January 30, 2022



This is HIGH INTENSITY Strength Training designed to push your limits (and your outcomes) to the following degree in simply two weeks! Welcome to HIITStrong 35 — a FREE, Full Body Workout Plan with 10 NEW exercise movies. All you want is a set of dumbbells and 35-minutes a day, 5 days every week.

Jump to Full Body Workout Plan WEEK 1

Jump to Full Body Workout Plan WEEK 2

HIITStrong 35 is a full physique exercise routine that delivers long-term outcomes. It might be achieved utterly at house (no fancy health club gear wanted), and is 100% FREE!

This is a sophisticated exercise plan, however we’ve included a modifier in EVERY exercise video to supply low impression and newbie modifications. Making this 2-week exercise routine accessible to ALL health ranges.

We are sweating with you thru each exercise; encouraging you to finish yet another rep.

Let’s attain out health targets collectively in 2022 with HIITStrong 35!

HIITStrong full body workout plan | high intensity strength training at home

A 5-Day Full Body Workout Plan: Split Training Muscle Groups To Build Strength At Home

The every day, 35-minute exercises mix excessive depth power coaching with mobility, energy and endurance; together with:

  • Lower Body Workouts
  • Upper Body Workouts
  • Full Body HIIT Training
  • Yoga and Mobility Training

In my opinion it’s the perfect full physique coaching plan to drop pounds, construct lean muscle mass and see power positive aspects at house with a set of dumbbells.

Build muscle in your whole main muscle teams whereas pushing your cardio endurance limits with this FREE Full Body Workout Plan: HIITStrong 35!

5 Killer HIIT Workouts At Home (Dumbbells Only)!

Workout Equipment Needed

A set of medium and heavy dumbbells.

  • Beginners: a very good beginning place for this exercise program is 5-10 lb weights.
  • More Advanced: 15-30 lb weights (we're utilizing 15lb and 20 lb dumbbells for almost all of those exercises).
free full body workout plan | 2 week workout plan downloadable pdf calendar

How To Download And Use The Full Body Workout Plan PDF:

  1. CLICK HERE to Download the Workout Program PDF with Clickable Links To Your Daily Workouts, or bookmark this webpage for reference as weekly exercises are outlined under.
  2. Save this exercise calendar to your cellular gadget house display screen for simple entry.
    1. Open this exercise calendar pdf within the safari browser in your telephone.
    2. Tap the underside arrow within the middle of your display screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over after which click on on the daring textual content on the calendar every day to entry the full-length, 35-minute exercise video. Or scroll down to seek out the every day exercises linked under.
  4. You may also entry all of those house exercise movies on YouTube by way of this YouTube Playlist: HIITStrong 35 Workout Program.
  5. Share your every day exercises with me by tagging @nourishmovelove on social and ‘Pin’ the every day exercises on Pinterest so you are able to do them once more.

Questions? Get all of our exercise plan FAQ’s and coach suggestions right here.

HIITStrong Full Body Workout Plan: WEEK ONE

HIITStrong Full Body Workout Plan | Week 1

*This full physique exercise plan follows a 5-day exercise break up and contains two relaxation days per week. So we’ll be sharing 5 new exercises per week. You get to decide on which days are your relaxation days. I counsel resting after day two or three after which once more after day 5. OR finishing days 1-5 after which resting on days 6-7 (taking Saturday and Sunday off). The purpose is to make this plan work for YOU!

**Warm up units and mobility cool downs are included in every of the every day exercise movies. 

Day 1: Chest and Back Workout

Day 2: Leg Day Workout: Lower Body Base, Build, Power

  • YouTube Link: 35-Minute Leg Day (HIITStrong 35, Day 2)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier, Rachel, within the exercise video; taking low impression choices as wanted. Option to make all glute bridges, hip thrusts by inserting your higher again on a bench. And if lunges are uncomfortable you possibly can all the time substitute squats.

Day 3: Shoulders, Biceps + Triceps

Day 4: Yoga for Athletes

Day 5: Full Body HIIT Workout

  • YouTube Link: 35-Minute Full Body HIIT (HIITStrong 35, Day 5)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier, Rachel, within the exercise video. Add an incline to all planks, push ups and burpees and take low impression choices as wanted.

Rest + Recovery Days

Listen to your physique and use relaxation days accordingly. That would possibly appear like doing nothing, happening a protracted stroll, or following one in every of these restoration day routines:

HIITStrong Full Body Workout Plan: WEEK TWO

HIITStrong Full Body Workout Plan | Week 2

Day 6: Glutes + Hamstrings Workout

Day 7: HIIT Arms Workout (Upper Body HIIT)

  • YouTube Link: 35-Minute Upper Body HIIT (HIITStrong 35, Day 7)
  • Equipment: Dumbbells, Sweat Towel and Optional Bench
  • Pregnancy Modifications: Follow the exercise modifier, Rachel, within the exercise video. Option so as to add an incline to all planks and push ups and take low impression choices as wanted. You may also add an incline to all arm workout routines in your again.

Day 8: HIIT Abs Workout with Weights

Day 9: Lower Body Isometrics, Power + Mobility

  • YouTube Link: 35-Minute Legs: Isometrics, Power + Mobility (HIITStrong 35, Day 9)
  • Equipment: Dumbbells and Optional Yoga Block or Thick Book
  • Pregnancy Modifications: Follow the exercise modifier, Rachel, within the exercise video. Omit all stomach down stretches at first and take low impression choices as wanted. This decrease physique exercise does embody loads of unilateral coaching (single leg workout routines), if these are usually not snug for you you possibly can substitute this 30-Minute Strength Training Leg Workout for Pregnancy. Of course you possibly can all the time make workout routines like a single leg deadlift a double leg deadlift.

Day 10: Total Body HIIT Training

Rest + Recovery Days

Listen to your physique and use relaxation days accordingly. That would possibly appear like doing nothing, happening a protracted stroll, or following one in every of these restoration day routines:

HIITStrong 35 is a excessive depth power coaching program.

This free 2-week exercise plan is modeled after our in style SplitRobust 35 Program — a 5-day break up coaching, power centered exercise program we launched in June 2021. It’s been our hottest exercise program to this point.

These two applications are totally different from our different free exercise challenges as a result of they embody 10 every day exercise movies (a brand new exercise video every day) that had been cohesively filmed as one full program. 

What Makes HIITStrong 35 Different From SplitRobust 35?

HIITStrong 35 is a excessive depth power coaching program designed that can assist you construct muscle, burn fats AND prepare like an athlete at house!

Think of HIITStrong because the HIIT model of SplitRobust.

Whereas, SplitRobust is a extra strength-focused break up coaching exercise plan.

We counsel finishing our SplitRobust power coaching program x 2-3 occasions BEFORE tackling this extra superior HIITStrong program. Our SplitRobust Program will construct the strong base power basis wanted to finish a number of of the extra superior compound workout routines included on this HIITStrong program. 

Pin this Free Workout Program: HIITStrong 35

FREE 2-Week Workout Plan At Home | High Intensity Strength Training Program





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