Constantly Varied - High Intensity - Functional Movement                                   



HIIT Bootcamp Small Team Training






























































Strength | Endurance | Gymnastics | TRX | Funday

Day 1

3 rounds

Pistol squats (weighted) 1,2,3,4,5 reps ladders

Loaded quad stretch 5-10 second hold 


Back squats 1 set max 15-20 reps

Day 2

Press handstands - handstand pushups 

Handstand shoulder taps

Pullups (weighted) 3 sets

1 arm hang releases 1 control set 

Day 3

Warmup: KB swings 4 rounds 30 seconds work / 30 seconds rest

3 rounds

1 leg balance squats 1,2,3,4,5 reps ladders

KB cleans 1,2,3,4,5 reps ladders

Ham-glute raise 1-5 reps

Day 4 

3 rounds

Parallel bars - L sits to air planks (1 or 2 legs)

TRX 1 arm back rows 5 reps

1 arm push ups or parallel bar plank pushups (feet off ground)

Day 5

3 rounds

Deadlifts 5 reps

KB swings 10 reps

Brace lower abs: big inhale to belly to stand. 

Tip: Keep eyes on KB.


Can take the KB anywhere. Challenging!

Windmill: Keep eyes on KB and push hip under bell with a stiff vertical leg (arm side leg).


TRX pikes: activate armpits to reduce shoulder load.

Overhead KB squat is safer than OH barbell squats. Takes a lot of mobility.

Blessed to do sporting events with my athletes.

Deadlifts: Bar must be against shins. Do NOT ROUND back, chest up, hips back.


Most people don't have the flexibility to overhead BB squat.