HIGH-INTENSITY FUNCTIONAL TRAINING
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
8 weeks
Days Per Week
6 days/ week
Time Per Workout
30-75 mins
Equipment Required
Bands, Barbell, Dumbbells, Kettle Bells, Medicine Ball
Target Gender
Other
Description:
Are you ready to transform your body and boost your athletic performance? Our 6-Week High-Intensity Functional Training (HIFT) Workout has got you covered. This program seamlessly merges the intensity of interval training with functional bodybuilding exercises, delivering a comprehensive and challenging fitness regimen that will take your fitness journey to the next level.
Day 1: Chest & Triceps
| Exercise | Sets | Reps |
| Flat dumbbell bench press | 4 | 15 |
| Incline dumbbell bench press | 4 | 12 |
| Narrow push ups | 4 | 12 |
| Dumbbell kickbacks | 4 | 12 |
| Dumbbell Flys | 4 | 12 |
| Triceps bench dips | 4 | 15 |
| Glut bridge single arm kettlebell bench press | 4 | 12 |
Day 2: HIFT
| Exercise | Sets | Reps |
| Wall balls | 5 | 20 |
| Kettlebell swings | 5 | 15 |
| Run | 5 | 400 meters |
Day 3: Back & Biceps
| Exercise | Sets | Reps |
| Single arm kettlebell row | 4 | 12 |
| Bicep hammer curl | 4 | 10 |
| Single arm incline row | 4 | 12 |
| Bent over kettlebell row | 4 | 10 |
| Dumbbell rear delt fly | 4 | 12 |
| Pull Ups | 4 | Failure |
| Resistance band bicep curl | 4 | Failure |
Day 4: HIFT
| Exercise | Sets | Reps |
| Power snatch or single arm dumbbell snatch | ||
| Kettlebell Hollow holds | ||
| Double/ single unders |
Day 5: Legs & Shoulders
| Exercise | Sets | Reps |
| Front rack kettlebell reverse lunges | 4 | 12 |
| Front rack kettlebell squats | 4 | 10 |
| Kettlebell suitcase deadlift | 4 | 10 |
| Single arm kettlebell strict press | 4 | 12 |
| Barbell shoulder press | 4 | 10 |
| Resistance band front press | 4 | Failure |
| Resistance band lateral raise | 4 | Failure |
Day 6: HIFT (AMRAP IN 25 MINUTES)
| Exercise | Sets | Reps |
| Kettlebell push press | 10 | |
| Box Jumps | 10 | |
| Mountain Climber | 10 |
Strength (2 days a week in any days)
| Exercise | Sets | Reps |
| Deadlift | 8 | 12, 10, 8, 5, 5, 4, 8, 10 |
| Squats | 8 | 12, 10, 8, 5, 5, 4, 8, 10 |
