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In this course you will learn high intensity interval training which is a special type of training used by many professional athletes, and people like firefighters whose jobs depend on them to be fit.

High intensity interval training (sometimes called HIIT) is what the popular Crossfit exercise system is based on. Crossfit is the latest popular exercise trend, and it is based on what we will teach you in this course! So go ahead and sign up, and begin having some awesome high intensity workouts.

High intensity interval training (sometimes called HIIT) works all the major muscle groups of your body while at the same giving you a great aerobic exercise because you are constantly out of breath. That way, in just 30 minutes you have the equivalent of a jog and a weight training exercise.

Unlike regular dumbbell-based exercise, you don't sit around and waste time between repetitions and sets. Instead, you choose your 5 to 7 exercises and rapidly go through them. Once you are done with all of them, you start doing them again, only next time with fewer repetitions. And you keep going for a few cycles of all the exercises.

Course Curriculum

Course and instructor introduction

Explanation of High Intensity Interval Training sometimes called Crossfit (1:22)
Introduction (0:41)
How to structure the workout IMPORTANT the workout hinges on this (3:41)
Just making sure that you understand the structure of the workout (5:26)

Medicine ball exercises

Medicine ball section introduction (0:25)
Ball slams: works out arms, shoulders, abs from explosive motion and legs (1:03)
Side to side jumps on medicine ball: works arms, abs and legs (0:28)
Alternating lunges with the medicine ball: works legs, arms and core (0:36)
Medicine-ball-squats-and-raises-works-arms,-shoulders-and-legs (0:38)
Skater hops with weight: maintains aerobic intensity and works on balance (0:23)
Mountain climbers with the medicine ball: works arms, legs, stabilization (0:24)
Ball slam situ-ps: works abs, arms and many stabilization muscles of your body (0:30)
Different sit-ups with medicine ball: works lower abs, arms, stabilization (0:34)

Kettle bell exercises

Kettle bell section introduction (0:40)
Basic kettle bell swings: works legs, arms and core (1:01)
Single arm kettle bell swings (0:36)
Goblet squats (1:02)

Jump rope exercises

Jump rope section introduction (0:10)
Jump rope examples (1:26)
Slower jump rope example to see how to do it (0:28)

Exercise ball routines

Exercise ball section introduction (0:13)
Back raises on the exercises ball (0:54)
Plank on the exercise ball (0:47)
Sit-ups with the exercise ball (0:22)
Hamstring rolls on the exercise ball (0:18)
Reverse crunch (0:18)
Advanced exercise ball routines (1:55)

Routines with dumbbells

Dumbbell section introduction and initial exercises (1:04)
Dumbbell exercises you can do on your feet (0:19)
Aerobic and shoulder exercises with dumbbells (0:28)
Creating more advanced variations with dumbbell exercises (0:51)
Full body workout with the dumbbells (0:30)

Pull-up variations

Pull-up section introduction (0:26)
Beginner-pull-ups-with-support (1:59)
Advanced variations of pull-ups, chin-ups that also target abs (4:00)

Miscellaneous

Ab roller (0:59)

Step-up exercises to train the lower body

Step-up section introduction (0:52)
Side step-ups (0:23)
More difficult step-ups (0:37)
Advanced variation (0:59)

Natural ways to improve performance

Natural ways to improve performance (2:24)
NEW! What to eat before workouts to improve performance and have more energy (4:31)

Conclusion

Your opinion matters to me. I want to make sure you love the course (2:18)

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