Some things are out of our control but as Workout Co Tribe Members we will stay positive and get through this together!
We will post HIIT workouts 3x a week (M/W/F). Your goal is to complete the workout, post and tag WOCO. Remember to use proper form and we will come back stronger and fitter than ever....1 TRIBE !
The Workout Co. is thrilled about the announcement from Governor Edwards about the health clubs getting the green light to re-open on May 18th. Our team is working diligently to welcome you back to a safe and healthy environment. We are following the latest recommendations from the CDC, health professionals and government officials regarding the safe opening of our gyms. We are excited to welcome you back safely!
The goal of this information is to provide you with our latest operational guidelines.
After finishing your workout, make sure to post and tag your calorie burn to The Workout Co Facebook pages!
New Home Workout! - CV HIIT 24Warm up mile 10 burpees 20 push ups 30 jump squats 40 jumping jacks 50 alt lunges Run 1 mile 10 burpees 20 push ups 30 jump squats 40 jumping jacks 50 alt lunges Run 1 mile 10 burpees 20 push ups 30 jump squats 40 jumping jacks 50 alt lunges Run 1 mile 10 burpees 20 push ups ️30 jump squats ️40 jumping jacks ️50 alt lunges Cool down walk 1 mile
Additional Home Workouts
CV HIIT 1Equipment = dumbbells or can food! 20 seconds of work 10 seconds of rest Perform move 1 for 8 rounds before moving on to move 2 Curl to hammer curl Plank RowJacks w/pushing weights up Back Flies Burpee Jumps Chest Press with double leg lifts
CV HIIT 2Warm up run - 2 miles 100 squats/sit-ups/push-ups/Lunges/box jumps or jump squats/1minute plank 70 squats/sit-ups/push-ups/lunges/box jumps or jump squats/1 minute plank 30 squats/sit-ups/push-ups/Lunges/box jumps or jump squats/1 minute plank 15 squats/sit-ups/push-ups/Lunges/Box Jumps or Jump Squats/1 minute plank Run 2 miles
CV HIIT 3Set your timer for 6 minutes. 6 minutes per circuit Equipment=none or a set of dumbbells Circuit #1 20 High knees 20 mountain climbers 20 pushups 20 speed skaters (weights) 1 minutes walk sit is your rest. Circuit #2 20 Jumping jacks (weights) 20 squats (weights) 20 split lunges 20 burpees 1 minute walk sits is your rest Circuit #3 20 Mountain climber knee drives (oblique) 20 V-ups (or crunches) (weights) 20 curtsy lunges 20 squat jumps 1 minute walk sit is your break Circuit #4 20 burpee side to side 20 tricep dips 20 pop squats 20 jump lunge 1 minute wall sit Circuit #5 Choose one that you were absolutely out of breathe for and DO IT AGAIN!! Have fun and burn calories!
CV HIIT 4EMOM (Every minute on the minute) Set your timer for 30 minutes and press go. Do each exercise for 1 minute. From top to bottom then start back at the top. Equipment = dumbbells or none Skater Forward jumps Burpees tucks Plank Push ups Jump jacks Mountain climber Bicycle crunches Side raises Jump squats Front raises Split lunges
CV HIIT 5For today's workout, choose the past one that you were absolutely out of breathe for and DO IT AGAIN!! Have fun and burn calories! Set your timer for 6 minutes. 6 minutes per circuit Equipment= A set of dumbbells
CV HIIT 6Equipment= Dumbbells 20 sec work/20 sec work 10 sec break Do not put the Dumbbells down Warm up -1 mile jog 1. Walking Lunge/jump jacks 2. Lateral shuffle/squats 3. High knees/jump squats 4. Plank reach Right-arm forward(DB-knee to forward raise)/then Left side 5. Pop squats/squat curl press 6. Jump jacks w forward raise/reverse lunge curl 7. Side plank rotation reach up Right/ then Left 8. Bent over back flys/push up, row right and left 9. High knees alt. Punch ups/squat snatch 10. Squat press/reverse curtsy lunge curl 11. Lunge forward w torso twist/burpee stand 12. Jump forward & Back/DB push press Repeat
CV HIIT 7Equipment = dumbbells & if available a bench. Set your 1 minute timer. Do as many as you can for 1 minute, then move to the next minute. Try to get 3 rounds in. 1. Jump squats 2. Deadlift/high pulls 3. Box jumps or full squats 4. Push press 5. Row 6. Dumb bell swings 7. Bear crawls forward & back 8. Sprint to stop sign & back 9. Split lunges 10. Push ups
CV HIIT 8Tabada 20/10 Set your timer for 20 sec work, 10 sec rest. Equipment = dumbbells *burpees *jump jacks with weight 4 rounds then move on *walkout pushups *split lunges 4 rounds then move on *high knees *side/side leaps 4 rounds then move on *rows *squat to over head press 4 rounds then move on *jump squats or full squats *mountain climbers 4 rounds then move on *curtsy lunges *plank jacks 4 rounds and done! If you have a timer: 3/20/10/10/6
CV HIIT 9Set your timer for 30 minutes. Equipment = dumbbells 4 rounds of each before you move on. Chest: 25 chest press 25 chest flys 25 pushups 1:00 tuck jumps or skaters Back: 25 Wide rows 25 reverse flys 25 Narrow rows 1:00 jump jacks Shoulders: 25 overhead press 25 upright rows 25 front/side raises 1:00 side/side jumps Legs: 25 narrow squats 25 jump squats 25 walking lunges each leg 1:00 Sprint Biceps: 25 curls 25 hammer curls 25 wall sit curls 1:00 mountain climbers Triceps: 25 skull crushers 25 overhead extensions 25 kickbacks on each side 1:00 pop squats/touching ground
CV HIIT 10Warm up 2 mile jog squat w/plate push press power lunges on or off bench forward jump/3 jacks back bench burpees walkout pushups/8 mountains split lunge/squats w/plate press burpee/tucks jump jacks w/weights box jumps bottom half squats side/side ladder runs on or off bench ✅TURN UP✅
CV HIIT 11Full body workout Repeat each group 3x’s Legs 20 Lunges on each side 20-180 jump squats 20-squats 20-180 jump squats 20-Lunges on each side 1 minute bottom half pulses Arms 20-Lateral raise 20-Dips 20-shoulder press 20-bicep curls 20-Tricep extensions 20-front raise Cardio 1 min-high knees 1 min-jump jacks w/weights 1 min-squat jumps 1 min-skaters 1 min-jump jacks w/weights 1 min-shuffles side to side Core 1 min-Plank 1 min-V-UPS 1 min-mountain climbers 1 min-side to side plank 1 min-C-crunches 1 min-Plank
CV HIIT 12Strength 30 sec Cardio 30 sec As hard as you can push yourself! Warm up with 1 mile jog Strength - weights Pushups Walking lunges Cardio High knees Skaters Strength - weights Plank rows Squats w/shoulder press Cardio Jump squats Jump jacks w/weights Strength Reverse Lunges w/bicep curl Side raises 🔥If your not out of breath in cardio sessions then go harder🔥
CV HIIT 13No equipment needed Work for 1 minute/rest 10 3 rounds Skater Plank jacks Jump lunges or walking lunges Pushups Jump squats Bicycle crunches Jump jacks Mountain climbers Plank Full squats Reverse crunches Forward jump/high knees back
CV HIIT 141 minute work/5 sec switch Equipment- dumbbells or bar 3 rounds Jump side to side burpees Clean & Press Squat jumps Jump lunge or lunges Push ups Push press Mountain climbers Crunches w/weight Air jacks Backward stepping lunge/holding plate overhead
CV HIIT 15Equipment - bench & bar or dumbbells 800 rep challenge w/correct form Warm up run 50 box jumps Run to the stop sign & back 100 push press Run past the stop sign & back 150 Lunges Run to the stop sign & back 200 jump squats Run past the stop sign & back 150 lunges Run to the stop sign & back 100 push press Run past that stop sign 50 box jumps Run if you can!
CV HIIT 16Equipment - none or add your DB’s
110 jumping jacks
90 walking lunges
80 mountain climbers
70 sumo squats
60 side lunges
50 glute bridge raises
40 tricep dips
30 squat jumps
20 push ups
CV HIIT 17Equipment- dumbbells
20 Tuck jumps
20 Burpees w/weight
20 Squats w/weight
20 Push ups
20 Bent over rows
25 Dumbbell swings
20 Lunge pulse on each leg
20 Push press
20 Stiff leg deadlift
20 Star jumps
CV HIIT 18Equipment - Dumbbells/Bench or Box 50 reps of each! Box jumps Push press Jump squats Reverse crunches Hip bridges High knees Jump lunges Standing fly's Mountain climbers Rows Planks jacks Sumo squats Burpees Biceps curls Dips Power Lunges POST YOUR TIME! Then do another 800 reps!
CV HIIT 19Tabata 20 sec on/10 sec rest 3 sets of each group Equipment-dumbbells Cardio- Burpees Jumping jacks Strength- Shoulder press Upright rows Lateral raises Cardio- Push ups Alternating lung jumps Strength- Bent over rows Bicep curls Tricep extensions Cardio- Mountain climbers Tricep dips Strength- Rear flies Tricep kickbacks Bicep curls Cardio- High knees Plank jacks
CV HIIT 20Lower body HIIT Complete as many rounds as possible with correct form and range of motion in 30 minutes. 20 walking Lunges 60 butt kicks 20 pulsing squats 20 curtsy lunges(each side) 20 squat jacks 60 Jump squats 20 pulse lunge right 60 mountain climbers 20 pulse lunge left 60 sec wall sit 10 burpees
CV HIIT 21
Full Body Workout
Complete 4 sets of 12 of each exercise
Equipment - dumbbells
Bicep curl to overhead press
Reverse alternating lunge/alternating lat raise
Bent over row
Lateral lunge right/upright row
Lateral lunge left/upright row
Overhead tricep extension
Bent over tricep kickbacks
Alternating curtsy lunge/hammer curl