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high intensity interval training (HIIT) core training
by Inactive
89 athletes joined
Program Description
This program is to be use alongside another strength training workout. This workout is broken down into 3 phases, foundation phase, development phase, and then performance phase. This program is AI generated using Microsoft copilot for me it is hard to program and have proper balance long on my own and I like having something that has a more long term focus
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Feb 18, 2024 08:57
Last Edited
Jun 12, 2024 11:09
down_app
Week 1
1 / 12 Weeks
Day 2
1
Flutter Kicks
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Lunges
4 Sets
1 mins
2
Good Morning
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 1
1
Jump Squat
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Back Extension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 1
1
Jump Squat
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Back Extension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Flutter Kicks
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Lunges
4 Sets
1 mins
2
Good Morning
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 1
1
Jump Squat
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Back Extension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Flutter Kicks
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Lunges
4 Sets
1 mins
2
Good Morning
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 1
1
Jump Squat
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Back Extension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Flutter Kicks
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Lunges
4 Sets
1 mins
2
Good Morning
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 1
1
Turkish Get Up
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Reverse Hyperextension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Jack
4 Sets
1 mins
2
Bulgarian Split Squat (Bodyweight)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 Reps
5
Rest
4 Sets
1 mins
Day 1
1
Turkish Get Up
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Reverse Hyperextension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Jack
4 Sets
1 mins
2
Bulgarian Split Squat (Bodyweight)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 Reps
5
Rest
4 Sets
1 mins
Day 1
1
Turkish Get Up
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Reverse Hyperextension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Jack
4 Sets
1 mins
2
Bulgarian Split Squat (Bodyweight)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 Reps
5
Rest
4 Sets
1 mins
Day 1
1
Turkish Get Up
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Reverse Hyperextension
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Jumping Jack
4 Sets
1 mins
2
Bulgarian Split Squat (Bodyweight)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 Reps
5
Rest
4 Sets
1 mins
Day 1
1
Burpee
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Superman
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Mountain Climber
4 Sets
1 mins
2
Bicep Curl (Machine)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 mins
5
Rest
4 Sets
1 mins
Day 1
1
Burpee
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Superman
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Mountain Climber
4 Sets
1 mins
2
Bicep Curl (Machine)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 mins
5
Rest
4 Sets
1 mins
Day 1
1
Burpee
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Superman
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Mountain Climber
4 Sets
1 mins
2
Bicep Curl (Machine)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 mins
5
Rest
4 Sets
1 mins
Day 1
1
Burpee
4 Sets
1 mins
2
Plank
4 Sets
1 mins
3
Superman
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 2
1
Skater Hop
4 Sets
1 mins
2
Side Plank
4 Sets
1 mins
3
Side Plank
4 Sets
1 mins
4
Rest
4 Sets
1 mins
Day 3
1
Mountain Climber
4 Sets
1 mins
2
Bicep Curl (Machine)
4 Sets
1 mins
3
Glute Bridge (Bodyweight)
4 Sets
1 mins
4
Glute Bridge (Bodyweight)
4 Sets
1 mins
5
Rest
4 Sets
1 mins