Fitness & BJJ: High Intensity Interval Training (HIIT) 30-Minute Work Out

High Intensity Interval Training (HIIT)
30-Minute Work Out

I wanted to follow up last month’s article with a sample work out for you to follow using the technique that I described last month.

Each of the exercises below are the moves that I have used for my work outs and are the same moves that I was able to increase my weight by 10 lbs. each week.

Remember:

• The idea here is absolute muscle failure, you want to use your maximum weight, you will only be doing about 5 or so reps.
• Move 1 inch into the negative part of the movement and hold this for a 10-second count.
• Slowly move through the exercise (negative) using the same 10-second count.
• Move 1 inch into the positive part of the movement and hold for a 10 second count.

• This is where you should begin to feel the muscle wanting to shut down, and this is where you kick it into high gear and pull (or push) strong!!!
• You should be in total muscle failure by the time you get to rep 5, if not, add more weight.

If you have any questions on how to apply this technique to any of the moves listed below, please feel free to email me at leeann@urbanwind.com

Flat Bench
Pull ups
Side Laterals

Rear Delt Rows – I feel like these are really important for BJJ, there is so much trauma to the shoulder girdle, and I really love how this move helps balance out the chest and shoulder.

Standing Bicep curls w/ cables
Dips – non assisted

Leg Press
Leg curls
Calve Raises – any calve move you like.

Lee Ann Urban
Personal Fitness Coach
leeann@urbanwind.com
www.urbanwind.com

Vandry BJJ Academy: Brazilian Jiu Jitsu, Mixed Martial Arts (MMA) & Muay Thai Boxing, Austin, Texas.