YOUR SIX FREE HOME WORKOUTS

No equipment required.

Just you, some music and a kick ass attitude to work hard!!

Here is what you are in store for, some: High Intensity Interval Training (HIIT)

HIIT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.

Our HIIT sessions have been designed to last 20-30 minutes.

Finally…

If you need any further help or have any questions, please drop me DM and I will happily respond and assist you where I can.

Enjoy!!

Jonathan Shorrock

ATD Coaching - Founder

HIIT WORKOUT - 0

ATD Coaching: Online Health Hub

Workout: HIIT - 0

Workout Length: 25 minutes EMOM (Every Minute On the Minute).

This means completing the desired Repetitions for each individual exercise within a minute and using the rest of the minute to rest.

Exercises:

Minute 1 = Air Squat x 20
Minute 2 = Lunges x 10 (Each Leg)
Minute 3 = Push Up x 20
Minute 4 = Frog Pumps x 20
Minute 5 =Superman x 20

Rounds: Repeat for 5 rounds

Scaling Up ⬆️ Options: to make it harder
* Air Squat > Jump Squat
* Push Ups > Feet Elevated Push Up
* 20 Reps > 30 Reps on all

Scaling down ⬇️ Options: to make it easier
* Push Up > Kneeling Push Up
* 20 Reps > 10 Reps on all

HIIT Workout - 1

ATD Coaching: Online Health Hub

Workout: HIIT - 1

Workout Length: This weeks HIIT is to be completed as a circuit. That’s all exercises completed before you can take your rest. Once all 5 exercises are done to the stated Repetitions you can take 1-2 minutes rest before going again 🔥

Exercises:

Exercise 1️⃣ = Burpee x 15

Exercise 2️⃣ = Hand Release Press Up x 15

Exercise 3️⃣ = Jump Squat x 20

Exercise 4️⃣ = Shoulder Taps x 20

Exercise 5️⃣ = Glute Bridges x 20

Rest: 1-2 minutes

Rounds: Repeat 4-8 Times.. GO 🔥

Scaling ⬆️ Options:

* Burpee > Chest To Floor Burpee

* Glute Bridges > Weighted Glute Bridges

* Add 5 Reps to 1️⃣ & 2️⃣

* Add 10 Reps to 3️⃣, 4️⃣ & 5️⃣

Scaling ⬇️ Options:

* Hand Release Press Up > Kneeling

* Jump Squat > Air Squat

* Shoulder Taps > High Planks (45 Sec)

* Take off 5 Reps to 1️⃣ & 2️⃣

* Take off 10 Reps to 3️⃣, 4️⃣ & 5️⃣

HIIT WORKOUT - 2

ATD Coaching: Online Health Hub

Workout: HIIT - 2

Workout Length: This week is TABATA. That means 40 Seconds ON and 20 Seconds OFF. For 8 rounds. Yes.. 8 rounds!!

Exercises:

1️⃣ Pulse Squat

2️⃣ Crawl Out

3️⃣ Reverse Lunges

4️⃣ High Plank Toe Touches

5️⃣ Glute Bridges

Scaling ⬆️ options:

* Pulse Squat > Jump Squat

* Reverse Lunges > Jump Lunges

Scaling ⬇️ options:

* Pulse Squat > Air Squat

* High Plank Toe Touches > Plank

HIIT Workout - 3

ATD Coaching Online Health Hub

Workout: HII - 3 - Chair Only Circuit

Notes: Time for a switch up 🤓

Equipment: This week all you need is a chair

Workout style: This full body circuit will get your heart rate high and your muscular endurance is going to be put to the test!

Exercises:

1️⃣ Step Ups

2️⃣ Tricep Dips

3️⃣ Hip Thrust

4️⃣ Pike Press Ups

5️⃣ Skaters

Work: 45 Seconds ON

Rest: 15 Seconds Rest

Complete the full circuit and rest for 60 Seconds .. I’m feeling mean so let’s say 6 rounds? 👀

Scaling ⬆️ options:

• Step Ups > Box Jumps*

• Tricep Dips > Add Weight Onto Hips

• 60 Seconds On NO Rest Between Exercises

Scaling ⬇️ options:

• Step Ups > High Knees

• Pike Press Up > Full Press Up > Kneeling Press Up

• 30 Seconds On, 30 Seconds Rest Between Exercises

HIIT WORKOUT - 4

ATD Coaching Online Health Hub

Workout: HIIT - 4 - EMOM

Workout Style: This week we bring back the Every Minute On the Minute (EMOM) style workout!

After the feedback from last time we had to get another one of these put together for you all!

If you’re new to ATD and wandering what we are talking about.. an EMOM is where you start a timer.

Complete the assigned repetitions within a minute.

Rest for the remainder of the minute.

Then move onto the next exercise.

Workout Time: 30 Minute EMOM.

This means 6 rounds of the below. Every minute. On the minute.

Exercises:

1️⃣ Chest To Floor Burpee - 10 Reps

2️⃣ Jumping Jacks - 20 Reps

3️⃣ Jumping Lunges - 20 Reps

4️⃣ Get Ups - 20 Reps

5️⃣ Mountain Climbers - 40 Seconds

If you want to make it harder of easier below is some recommended scaling options.

Scaling ⬆️ Options:

• Jumping Jacks > Jump Squats

• Mountain Climbers > Grasshoppers

• Add 5-10 Repetitions/Seconds to each exercise

Scaling ⬇️ Options:

• Chest To Floor Burpees > Burpees

• Jumping Lunges > Alternating Lunges

• Mountain Climbers > High Knees

• Minus 5-10 Repetitions/Seconds to each exercise

Don’t forgot to tag us in those post workout selfies and tell us how you got on 👊🏼

HIIT Workout - 5

ATD Coaching Online Health Hub

Workout: HIIT - 5 - AMRAP

Workout Style: Beginners AMRAP

What is an AMRAP you ask?

This stands for ‘As Many Rounds As Possible’

Set a timer.

Complete the allotted repetitions of the exercise and move onto the next.

Take as much or as little rest whenever you want it.

BUT the timer does NOT stop.

Workout Time: 10 minutes

Exercises:

1️⃣ Pulse Squat - 5 Reps

2️⃣ Hand Release Push Up - 5 Reps

3️⃣ Butterfly Sit Up - 5 Reps

4️⃣ 10 Minute Timer

5️⃣ GO!

Scaling ⬆️ Options:

+ Pulse Squat > Jump Squat

+ Hand Release Push Up > Handstand Push Up

+ Butterfly Sit Up > Ab Rollout

Scaling ⬇️ Options:

- Pulse Squat > Air Squat

- Hand Release Push Up > Kneeling Push Up

- Butterfly Sit Up > Half Sit Up