Get ready to run into STRAIGHT FIRE, Khaleesi style.
May’s WOTM—The Hardcore HIIT Workout Program—is THE most challenging, sweat-inducing, muscle-mutilating workout program we’ve ever put out. And if you’ve followed any of our WOTMs or workout plans regularly, you know that they’re no joke.
But this month we decided to go further and light it up with fat fireworks, just in time to carry you through the entirety of beach season and summer sixteen.
As the name indicates, the Hardcore HIIT Workout Program is an insanely rigorous, HARDCORE 5-day workout program. It’s designed as an advanced, superset and eccentric set driven, HIIT-anchored fire monster that digs deep into muscle fibers, tears ’em up, and finishes the body off with strategic bouts of fat-incinerating HIIT.
And that’s where it gets interesting, completely unique, and just a little bit evil.
First, each of the 5 workouts lays down a circuit of targeted, highly intense resistance training to knock out a specific part of the body. Second, once you’ve conquered the lifting portion, you’ll power through a corresponding HIIT session that matches the target muscle group, burns the region out, and lights it up in a blaze of glory.
One day you’ll cap off a lunge and squat massacre with a little Stairmaster Blaster HIIT. The next, you’ll row, row, row until your back is completely torched. And we might even get a little boxing involved to pummel searing shoulders, arms, and pecs.
Think of it as an ice cream sundae with HIIT sprinkles on top. RAWR.
It’s torture and highly intense, and it will be extremely difficult on the body, but get through it and not only will you blast your muscles harder than you ever have before, but you’ll send your heart rate skyrocketing, tap into fat stores, and ignite your metabolism for days after the fact.
Do it consistently and you’ll produce results that are beyond impressive and oh so glorious, all while gradually building the leanest physique you’ve ever experienced (ps. behind the scenes secret — the workout program is modeled very closely after my own personal workout split and what you see on Snapchat).
Get after it and make big things happen.
[WOTM, 05/2016] The Hardcore HIIT Workout Program
The Hardcore HIIT Workout Program is a rigorous 5-day workout split. Each workout routine hits the following muscle groups and breaks down as follows:
We’ve designed the workout to run in a 5-2 sequence, meaning complete all 5 workouts in a row—in sequence A→B→C→D→E—and then follow it up with 2 rest days off. From there, repeat the cycle.
If you need an unexpected day off or need to structure the workout differently, that’s cool with us, just make sure to go IN ORDER. All 5 workouts are mandatory. And that means no skipping leg day.
As you get stronger, gradually increase the weight used for each set. Challenge = growth. Use the heaviest weight possible for the given number of reps (without compromising form).
Two quick hitters:
- 1. Because the workout program is highly intense and hard on the body, strong nutrition becomes paramount. Make sure your eating is optimized and on point throughout. Use our clean eating guide as a blueprint.
- 2. Likewise, it’s important to optimize recovery. Use our HIIT recovery guide to maximize your performance, increase recovery, and protect you body from burnout.
Got it? Good.
*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 5 workout plans is available here.
Workout A — Shoulders + HIIT
Protocol: 4 sets — 12 reps + 12 reps
Target Muscle(s): Shoulders (All), Rear Deltoids, Upper Back
- (1) Do 12 Face Pulls. Set up a cable so that it’s at face height. Pull the rope directly into your face and SQUEEZE your rear deltoids.
- (2) Immediately do 12 Reverse Cable Flies. Bend over to 45º, keep your back flat and core tight, and pull each cable handle up until they’re parallel with your torso. They should be in line with your shoulders.
Protocol: 5 sets — 5 reps ECCENTRIC + 5 reps REGULAR
Target Muscle(s): Shoulders (All), Triceps
An eccentric set is one where you emphasize and exaggerate the LOWERING phase of the movement.
For the Eccentric Dumbbell Shoulder Press, you’ll press the weights overhead per usual, but slow down the lowering portion and draw it out for 5 seconds.
- (1) Sit on a bench and set-up as if you’re doing a normal dumbbell shoulder press.
- (2) Do 5 eccentric reps. Powerfully press the weight up overhead, pause at the top, and then SLOWLY lower the weight down until your triceps are parallel with the floor. You’ll lower for a count of 5 SECONDS, for a 1-5 tempo. 1 second up, 5 down. Complete 5 reps.
- (3) Immediately finish the set by doing 5 normal reps.
Protocol: 4 sets — 20 reps NEUTRAL + 20 reps OVERHAND
Target Muscle(s): Traps, Shoulders (All), Forearms
- (1) Hold 2 dumbbells with a NEUTRAL GRIP—your palms face towards your body, like the picture above—and do 20 shrugs. Raise your traps straight up and squeeze at the top for 1 second.
- (2) Immediately rotate the dumbbells inward into an OVERHAND GRIP—your palms face straight behind you—rest the dumbbells on the front of your quads, and do 20 shrugs. Roll your shoulders back, squeeze, and hold at the top for 1 second.
That’s 40 total reps. The movement is almost identical, you’ll just twist your hands.
Protocol: 3 sets — 25 reps/30 reps/35 reps
Target Muscles: Shoulders (All), Front Deltoids, Legs, Lower Back, Core
For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.
- (1) Place a kettlebell in between your feet.
- (2) Maintain a flat back, bend down, and grab the handle with both hands. This is your base position.
- (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
- (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.
You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish off with 35 reps in set 3.
Protocol: 3 sets — 15 reps
Target Muscles: Shoulders (All), Triceps
- Hold two dumbbells on top of your thighs with palms facing forward.
- Curl the weights upwards to chest height, rotate your wrists externally, and press overhead, all in one fluid motion.
- Slowly lower back to the bottom and repeat.
6. HIIT Cardio — Speed Boxing
Protocol: 3 bouts — 5 minutes
Find a double end punching bag and set-up a timer for 5 minutes.
Get into fighting stance, dance on your toes, and continue to alternate hooks and jabs. Swing from left to right as the bag moves around. Box as if you’re in a real fight — keep your hands up, toes bouncing, and punch according to where the bag moves. Twist through your core, punch vigorously, and rip off combos as you become more proficient.
- If you MISS the bag at any point hit the floor and do 1 push up. If the bag hits you in the face, do 2 push ups. If the bag stops at any point, do 1 push up. These are all no-nos.
- Continue to alternate hooks and jabs until the 5 minute bout is up.
Rest 1-2 minutes and repeat for 2 more bouts.
As you become more proficient—your hand-eye coordination and punching ability will improve with time—work on more advanced combos.