strong 45 - amazon web services · 2019-08-01 · strong 45 training guide 3 week 5 day 29 day 30...

STRONG 45Training Guide

Copyright © 2019 hiitmax.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

STRONG 45 – TRAINING GUIDE

1

WELCOME TO STRONG 45!This is a 45-Day program that will help you build strength, lean muscle, and burn fat to get in incredible shape and feel amazing!

Each workout begins with strength exercises to build muscle and ends with a High Intensity Finisher to burn fat and improve cardio.

Throughout the program, rep ranges lessen, which means weights should be increasing over time.

Choose weights that feel challenging for you. You want to be able to get the minimum outlined reps, but you want it to feel challenging as you get towards your outlined reps!

Each workout you want to work towards making progress. This could mean increasing the amount of weight you are using or focusing on continuing to improve form each rep.

For rest periods, if your goal is fat loss and muscle tone, rest 45-seconds between exercises and 45-seconds after supersets. If you want to focus more on lean muscle gain, rest up to 90-seconds.

To see the best results over the next 45-days, focus on progress and pushing yourself each and every workout!

Let’s get STRONG!


2

WORKOUT CALENDARWEEK 1

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Workout 1

Workout 2

Workout 3

Workout 4

Workout 5 Rest Rest

WEEK 2 Make progress from the last time you performed this workout!


Workout 1

Workout 2

Workout 3

Workout 4

Workout 5 Rest Rest

WEEK 3


Workout 6

Workout 7

Workout 8

Workout 9

Workout 10 Rest Rest



Workout 6

Workout 7

Workout 8

Workout 9



3

WEEK 5


Workout 11

Workout 12

Workout 13

Workout 14

Workout15 Rest Rest



Workout 11

Workout 12

Workout 13

Workout 14



Day 43 Day 44 Day 45

Workout 13

Workout 14

Workout 15


4

WORKOUT 1 - LEG DAYRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Bulgarian Split Squat | 4 x 10-12 (Modification: Split Squats)

EXERCISE 2

Dumbbell Front Squat | 4 x 10-12

EXERCISE 3

Dumbbell Deadlift | 4 x 10-12

SUPERSET 1 | 3 x

A. Dumbbell Reverse Lunges - 10-12 (each leg)B. Single Leg Glute Raises - 10-12 (each leg)

A.

B.

CLICK HERE For Exercise Descriptions

https://shop.hiitmax.com/pages/strong45-exercises


5

HIIT FINISHER Lean Legs | DB Density Complete 30 seconds of the following exerises:

EXERCISE 1

Dumbbell Front Squats

EXERCISE 2

Alternatating Reverse Lunges

EXERCISE 3

No Push Up Burpees

EXERCISE 4

Dumbell Step Ups

Rest For 1 MinuteThen Repeat For 4 Total Rounds.


https://shop.hiitmax.com/pages/strong45-follow-along-workouts


6

WORKOUT 2 - BACK + BICEPS + TRICEPSRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Pull Ups | 5 x 3-8(Modification: Negative Pull Ups, Banded Pull Ups, Bodyweight Rows)

EXERCISE 2

Dumbbell Single Arm Row | 4 x 10-12

EXERCISE 3

Dumbbell Back Fly | 4 x 10-12

SUPERSET 1 | 3 x 10-12

A. Dumbbell RowB. Bicep Curl

A.

B.




7

HIIT FINISHER Back + Triceps | DB Density Complete 30 seconds of the following exerises:

Circuit 1

Single-Arm Dumbell Rows On Bench (Right)Single-Arm Dumbell Rows On Bench (Left)

Rest For 30 SecondsThen Repeat For 4 Total Rounds.

Rest For 2 Minutes, Then Move On To Circuit 2

Circuit 2

A. Incline Glute RaisesB. Dumbell Overhead Tricep Extensions


A.

B.




8

WORKOUT 3 - LEGS + GLUTESRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Hip Thrust | 4 x 10-12 (Modification: Bodyweight only)

EXERCISE 2

Dumbbell B-Stance Deadlift | 4 x 10-12 each leg

EXERCISE 3

Goblet Squats | 4 x 10-12


A. Dumbbell Single Leg Hip ThrustsB. Dumbbell Squat Thruster

A.

B.




9

HIIT FINISHER Glute Strength | DB Density Complete 30 seconds of the following exerises:

Circuit 1

Dumbell Bulgarian Split Squats (Right)Dumbell Bulgarian Split Squats (Left)


Rest For 2 Minutes, Then Move On To Circuit 2

Circuit 2

A. Dumbbell Front SquatsB. Squat Jacks


Modifications: Bulgarian Split Squats > Split Squats

Squat Jacks > Air Squats

A.

B.




10

WORKOUT 4 - CHEST + SHOULDERSRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Incline Chest Press | 4 x 10-12

EXERCISE 2

Dumbbell Overhead Press | 4 x 10-12

EXERCISE 3

Dumbbell Shoulder Raises | 4 x 10-12


A. Dumbbell Chest PressB. Decline Push Ups (Modification: Push Ups, Incline Push Ups)

A.

B.




11

HIIT FINISHER Chest + Arms Density | DB Density Complete 30 seconds of the following exerises:

EXERCISE 1

Dumbbell Push Press

EXERCISE 2

Dumbbell Chest Press

EXERCISE 3

No Push Up Burpees

EXERCISE 4

Dolphin Planks


Modifications: No Burpee Push Ups > Step Back Burpees With Jump Dolphin Planks > Plank Hold




12

WORKOUT 5 - FULL BODYRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1


EXERCISE 2

Pull Ups | 5 x 3-8(Modifications: Negative Pull Ups, Bodyweight Rows, Dumbbell Row

SUPERSET 1 | 3 x

A. Dumbbell Reverse Lunges - 10-12 each leg B. Dumbbell Deadlift - 10-12

SUPERSET 2 | 3 x

A. Dumbbell Overhead Press - 10-12B. Decline Push Ups - 6-10 (Modification: Push Ups or Incline Push Ups)A. B.

A.

B.




13

HIIT FINISHER Total Body Burn | DB Density Complete the following exercises 30 Seconds On / 30 Seconds Off

EXERCISE 1

Goblet Squats

EXERCISE 2

Push Ups

EXERCISE 3

Spiderman Planks

Repeat For 4 Total Rounds




14


STRENGTH

EXERCISE 1

Dumbbell Bulgarian Split Squat | 4 x 10-12(Modification: Split Squats)

EXERCISE 2


EXERCISE 3


SUPERSET 1 | 3 x

A. Dumbbell Side Lunges - 10-12 (each leg) (Modification: Side Lunges)B. Single Leg Incline Glute Raises - 10-12 (each leg)

A.

B.




15

HIIT FINISHER Squat + Lunge | DB Density Complete 30 seconds of the following exerises:

EXERCISE 1

Dumbbell Front Squats

EXERCISE 2

Alternatating Reverse Lunges

EXERCISE 3

No Push Up Burpees

EXERCISE 4

Dumbell Step Ups





16


STRENGTH

EXERCISE 1


EXERCISE 2

Dumbbell Single Arm Row | 4 x 10-12

EXERCISE 3

Dumbbell Back Fly | 4 x 10-12


A. Dumbbell Renegade RowB. Hammer Curl

A.

B.




17

HIIT FINISHER Defined+ Triceps | DB Density Complete 30 seconds of the following movements with rest between

EXERCISE 1

Single-Arm Dumbbell Row On Bench (Right)

EXERCISE 2

Single-Arm Dumbbell Row On Bench (Left)

EXERCISE 3

Dumbbell Overhead Tricep Extensions

Rest For 1 MinuteRepeat For 4 Total Rounds, Then Move To Finisher

EXERCISE 4

Incline Glute Raises

Modifications: Incline Glute Raises> Glute Raises Dolphin Planks > Plank Hold




18

WORKOUT 8 - LEGS + GLUTES + ABSRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Hip Thrust | 4 x 10-12 (Modification: Bodyweight only)

EXERCISE 2

Dumbbell B-Stance Deadlift | 4 x 10-12 each leg

EXERCISE 3

Dumbbell Sumo Squat | 4 x 10-12 2


A. Dumbbell Single Leg Hip ThrustsB. Dumbbell Reverse Lunges

A.

B.




19

HIIT FINISHER Hiit Abs | DB Density Complete the following exercises 30 Seconds On / 30 Seconds Off

EXERCISE 1

Quick Feet

EXERCISE 2

Leg Raises To Hip Ups

EXERCISE 3

Cross-Body Mountain Climbers


Modifications: Leg Raises To Hip Ups > Modified In-N-Outs Cross-Body Mountain Climbers > Run In Place With High Knees




20

WORKOUT 9 - CHEST + SHOULDERS + TRICEPSRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Chest Press | 4 x 10-12

EXERCISE 2


EXERCISE 3

Dips | 4 x 5-10


A. Dumbbell Shoulder RaisesB. Close Grip Push Ups (Modification: Push Ups, Incline Push Ups)

A.

B.




21

HIIT FINISHER Shoulder PUSH | DB Density Complete 30 seconds of the following exerises:

EXERCISE 1

Dumbbell Overhead Press

EXERCISE 2

Incline Push Ups

EXERCISE 3

Sit Throughs

EXERCISE 4

Plank Jacks





22


STRENGTH

EXERCISE 1

Dumbbell Hip Thrust | 4 x 10-12

EXERCISE 2


SUPERSET 1 | 3 x

A. Dumbbell Reverse Lunges - 10-12 each legB. Dumbbell Sumo Squat - 10-12

SUPERSET 2 | 3 x

A. Pull Ups - 3-8 (Modifications: Negative Pull Ups, Bodyweight Rows, Dumbbell Rows)B. Push Ups - 6-10 (Modification: Push Ups or Incline Push Ups)A. B.

B.




23

HIIT FINISHER Total Body Sizzle | DB Density Complete the following exercises 30 Seconds On / 30 Seconds Off

EXERCISE 1

Jump Squats

EXERCISE 2

Shoulder Tap Push Ups

EXERCISE 3

Outside Mountain Climbers


Modifications: Leg Raises To Hip Ups > Modified In-N-Outs Cross-Body Mountain Climbers > Run In Place With High Knees




24


STRENGTH

EXERCISE 1

Dumbbell Bulgarian Split Squat | 4 x 8-10 (Modification: Split Squats)

EXERCISE 2

Dumbbell Reverse Lunges | 4 x 8-102

EXERCISE 3


SUPERSET 1 | 3 x

A. Dumbbell Front Squats - 8-10 B. Dumbbell Step Ups - 8-10 (each leg)

A.

B.




25

HIIT FINISHER HIIT Cardio | DB Density Complete the following exercises 30 Seconds On / 15 Seconds Off

EXERCISE 1

Air Squats

EXERCISE 2

T Push Ups

EXERCISE 3

Sit Throughs

EXERCISE 4

Leg Raises To Hip Ups


Modifications: T Push Ups > Incline T Push Up Sit Throughs > Mountain ClimbersLeg Raises To Hip Ups > Modified In-N-Outs




26


STRENGTH

EXERCISE 1


EXERCISE 2

Dumbbell Row | 4 x 8-10

EXERCISE 3

Dumbbell Bicep Curl to Press | 4 x 8-10


A. Dumbbell Renegade Row (each arm) B. Dips

A.

B.




27

HIIT FINISHER Glutes + Lat Burner | DB Density Complete the following exercises 30 Seconds On / 15 Seconds Off

EXERCISE 1

Dumbbell Bent Over Rows

EXERCISE 2

Dumbell Straight-Leg Deadlifts

EXERCISE 3

Sit Throughs

EXERCISE 4

Dumbell Side Shoulder Raises


Modifications: Sit Throughs > Mountain Climbers




28

WORKOUT 13 - LEGS + GLUTESRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Hip Thrust | 4 x 8-10(Modification: Bodyweight only)

EXERCISE 2


EXERCISE 3

Dumbbell Reverse Lunges | 4 x 8-10 each leg

SUPERSET 1 | 3 x 8-10 (each leg)

A. Dumbbell Single Leg Hip ThrustsB. Dumbbell B-Stance Deadlifts

A.

B.




29

HIIT FINISHER Total Body HIIT | DB Density Complete the following exercises 30 Seconds On / 15 Seconds Off

EXERCISE 1

Mountain Climbers

EXERCISE 2

Side Raise Push Ups

EXERCISE 3

Rocking Planks Side To Side

EXERCISE 4

Squat Jumps


Modifications: Squat Jumps > Air Squats Side Raise Push Ups > Incline Push UpsRocking Planks Side To Side > Incline Side Plan Hold




30

WORKOUT 14 - CHEST + SHOULDERS + TRICEPSRest Periods:Rest 45-seconds between exercises and 45-seconds after supersets if your goal is fat loss and muscle tone. Rest a little longer, up to 90-seconds, if you want to focus more on lean muscle gain

STRENGTH

EXERCISE 1

Dumbbell Chest Press | 4 x 8-10

EXERCISE 2

Dumbbell Single Arm Overhead Press | 4 x 8-10 (each arm)

EXERCISE 3

Dumbbell Shoulder Raises | 4 x 8-10


A. Dumbbell Overhead PressB. Decline Push Ups (Modification: Push Ups, Incline Push Ups)

A.

B.




31

HIIT FINISHER Cardio + Abs | DB Density Complete the following exercises 30 Seconds On / 30 Seconds Off

EXERCISE 1

Squat Jacks

EXERCISE 2

Flutter Kicks

EXERCISE 3

Mountain Climbers

Repeat For 4 Total Rounds. .




32


STRENGTH

EXERCISE 1


EXERCISE 2

Dumbbell Renegade Row | 5 x 8-10 (each arm)

SUPERSET 1 | 3 x

A. Dumbbell Overhead Press - 8-10B. Dumbbell B-Stance Deadlift - 8-10


A. Dumbbell Reverse Lunges - 8-10B. Decline Push Ups - 6-10 (Modification: Push Ups or Incline Push Ups)A. B.

A.

B.




33

HIIT FINISHER Total Body HIIT | DB Density Complete the following exercises 30 Seconds On / 15 Seconds Off

EXERCISE 1

Mountain Climbers

EXERCISE 2

Side Raise Push Ups

EXERCISE 3

Rocking Planks Side To Side

EXERCISE 4

Squat Jumps


Modifications: Squat Jumps > Air Squats Side Raise Push Ups > Incline Push UpsRocking Planks Side To Side > Incline Side Plan Hold



strong 45 - amazon web services · 2019-08-01 · strong 45 training guide 3 week 5 day 29 day 30...

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