BE FIT AND FEARLESS
Inner Strength is
developed when a
FEARLESS MIND fights
hard to conquer a
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As I was gearing up for the first week of Fighter HIIT I started preparing myself to explain in greater detail the benefit of HIIT to my students. Here are my thoughts, and I hope they help you stay motivated with your fitness goals this spring!
The theory behind high intensity training is directly related to your mental focus. You have to believe you can train at a high level of intensity for a sustained amount of time working in intervals before you commit to the program. Your thoughts have a direct relation to how you perform. Take control of your mindset before entering a vigorous program. HIIT workouts should run from 25-30 minutes per session. If you go past 45-60 minutes in a HIIT workout this could lead to muscle mass breakdown, which can result in overtraining. The key is to work outside of your comfort zone for a longer duration of time and match it with lower intensity work for a shorter distance to challenge your aerobic and anaerobic systems.
Form and breathing patterns are extremely important throughout the high intensity intervals. HIIT does not only relate to running, biking, swimming, stair climbing or sprint intervals. HIIT can be applied to a body weight-training program, dance fitness workouts, and boxing or kickboxing programs. These workouts will keep you constantly moving while working on power, speed and reaction to develop your inner strength. As you incorporate these workouts around heavy lifting days you will find yourself developing a sense of core and oblique activation.
By gaining this knowledge and applying a HIIT program 2x per week into your training you will perform better mentally and physically. As your inner strength develops, your mindset improves, your confidence grows and you become Fearless!
Below is an example of an outdoor HIIT Workout!!
Band Work: Shoulder and Chest Openers 10x2, Hip Openers and
Hamstring Pull backs 10x2
Dynamic Warm Up:
2) Lunge to high knee pull x10 each leg
3) High knee skips x10
4) Single leg squats x10
3 rounds to start:
1A) Stair sprints x8-10
2A) Frog Jumps (squat jump forward into squat jump backwards) x10
1B) Rotating Lunge Jumps x10 each leg
2B) Push-up to Plank x10-12 each arm
1C) Stability Ball Pike Up or modified: drive knees in while
holding push-up position x12-15
2C) Speed Skater Lunges x12 each leg
For more workouts like these and to learn about programming customized for you, check out my TRAINING section above!