STRONG 45Training Guide

Copyright © 2020 hiitburn.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.

S T R O N G 45 – T R A I N I N G G U I D E

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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.

You will start and end the program with a Strength Test to analyze how much your strength has improved throughout the program.

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!

Documenting your journeyIt’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

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WORKOUT CALENDARWe have outlined your workout and rest days in this calendar.

Feel free to adjust the days that you rest based on what works with your schedule and how your body is feeling. The most important thing is to stay consistent and work hard on your workout days!

WEEK 1

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

Strength Test

Workout 1

Workout 2 Rest Workout

3Workout

4 Rest

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

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Workout 5

Workout 6

Workout 7 Rest Workout

8Workout

9 Rest

WEEK 3

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Workout 10

Workout 11

Workout 12 Rest Workout

13Workout

14 Rest

S T R O N G 45 – T R A I N I N G G U I D E

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WEEK 4 Make progress from the last time you performed this workout!

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Strength Test

Workout 15

Workout 1 Rest Workout

2Workout

3 Rest

WEEK 5

Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35

Workout 4

Workout 5

Workout 6 Rest Workout

7Workout

8 Rest

WEEK 6 Make progress from the last time you performed this workout!

Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42

Workout 9

Workout 10

Workout 11 Rest Workout

12Workout

13 Rest

WEEK 7 Make progress from the last time you performed this workout!

Day 43 Day 44 Day 45

Workout 14

Workout 15

Strength Test

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STRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As a method for evaluating progress, we will do this Strength Test at the beginning of the challenge, halfway through, and again at the end of the challenge!

There are two elements to the Strength Test: Bodyweight Strength and Weighted Strength.

Bodyweight Strength

Bodyweight Push TestComplete as many Push Ups as possible without rest. If you can’t get a full Push Up or very few, start by getting as many full push ups as you can, and then move into Incline Push Ups and get as many of those as you can! If you can’t get any full push ups, simply start with Incline Push Ups.

This test helps analyze strength in your chest, shoulders, triceps, and abs.

Bodyweight Pull TestComplete as many Pull Ups (or the outlined variations) as possible without rest. If you can’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning hold yourself at chin level on the bar for as long as possible and record the time.

Another option for the Pull Test is doing as many Bodyweight Rows as possible without rest. These can be done on a barbell at a low height, rings, TRX bands, or a very sturdy table. If you don’t have access to any bar, but do have a dish towel or a band, you can do Towel/Band Rows, and get as many as possible without rest! Keep tension on the towel/band the entire time.

This test helps analyze strength in your back, biceps, shoulders, traps, and abs.

Bodyweight Anterior Chain TestComplete as many Squat Jumps as possible without rest. If you can’t complete a Squat Jump, you can modify with Air Squats or Box Squats.

This test helps analyze strength in the anterior chain (AKA front part of your body, for this test specifically, your legs) such as your quads.

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Bodyweight Posterior Chain TestComplete Single Leg Glute Hold as long as possible without rest. Record the time. After your first leg, test the other leg as well! If you can’t complete a Single Leg Glute Hold, you can modify with Glute Bridge Hold, which will have both legs on the ground.

This test helps analyze strength in the posterior chain (AKA back part of your body, for this test specifically, your legs) such as your glutes and hamstrings.

Weighted Strength

Weighted Push Test - Dumbbell Overhead PressWe have two options for this scan depending on if you have access to one set of dumbbells or multiple weight options.

Option 1: If you have access to one set of dumbbells

Complete as many Dumbbell Overhead Presses as possible without rest.

If you only have access to one weight of dumbbells for the entire challenge, complete this scan by getting as many reps as possible. To avoid injury if you don’t have a spotter, complete reps until “almost failure.” This means, do reps until it is very challenging, and you could maybe get 2-3 more reps before failure.

Option 2: If you have access to multiple weights of dumbbells.

Find your 10 Rep Max.

If you have access to heavier weights ongoing throughout the challenge, you can focus on increasing the weights over time as a part of your program.

For this scan, find a weight that will be your 10 Rep Max. This means, find the most amount of weight that you can do for 10 reps on that exercise.

If you’re brand new to lifting, start lighter and do 5 reps on the exercise with that weight to see how it feels. If it’s easy, increase the weight by 2.5-5 pounds and try another 5 reps. Keep doing that until you find a weight that is very challenging to get 10 reps.

This test helps analyze strength in your chest, shoulders, triceps, and abs.

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Weighted Pull Test - Dumbbell RowsWe have two options for this scan depending on if you have access to one set of dumbbells or multiple weight options.

Option 1: If you have access to one set of dumbbells

Complete as many Dumbbell Rows as possible without rest.

If you only have access to one weight of dumbbells for the entire challenge, complete this scan by getting as many reps as possible. To avoid injury if you don’t have a spotter, complete reps until “almost failure.” This means, do reps until it is very challenging, and you could maybe get 2-3 more reps before failure.

Option 2: If you have access to multiple weights of dumbbells

Find your 10 Rep Max.

If you have access to heavier weights ongoing throughout the challenge, you can focus on increasing the weights over time as a part of your program.

For this scan, find a weight that will be your 10 Rep Max. This means, find the most amount of weight that you can do for 10 reps on that exercise.

If you’re brand new to lifting, start lighter and do 5 reps on the exercise with that weight to see how it feels. If it’s easy, increase the weight by 2.5-5 pounds and try another 5 reps. Keep doing that until you find a weight that is very challenging to get 10 reps.

This test helps analyze strength in your back, biceps, shoulders, traps, and abs.

Weighted Anterior Chain Test - Goblet Squats

Complete as many Goblet Squats as possible without rest.

If you only have access to one weight of dumbbells for the entire challenge, complete this scan by getting as many reps as possible. To avoid injury if you don’t have a spotter, complete reps until “almost failure.” This means, do reps until it is very challenging, and you could maybe get 2-3 more reps before failure.

Option 2: If you have access to multiple weights of dumbbells

Find your 10 Rep Max.

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If you have access to heavier weights ongoing throughout the challenge, you can focus on increasing the weights over time as a part of your program.

For this scan, find a weight that will be your 10 Rep Max. This means, find the most amount of weight that you can do for 10 reps on that exercise.

If you’re brand new to lifting, start lighter and do 5 reps on the exercise with that weight to see how it feels. If it’s easy, increase the weight by 5-10 pounds and try another 5 reps. Keep doing that until you find a weight that is very challenging to get 10 reps.

This test helps analyze strength in the anterior chain (AKA front part of your body, for this test specifically, your legs) such as your quads.

Weighted Posterior Chain Test

Complete as many Dumbbell Deadlifts as possible without rest.

If you only have access to one weight of dumbbells for the entire challenge, complete this scan by getting as many reps as possible. To avoid injury if you don’t have a spotter, complete reps until “almost failure.” This means, do reps until it is very challenging, and you could maybe get 2-3 more reps before failure.

Option 2: If you have access to multiple weights of dumbbells

Find your 10 Rep Max.

If you have access to heavier weights ongoing throughout the challenge, you can focus on increasing the weights over time as a part of your program.

For this scan, find a weight that will be your 10 Rep Max. This means, find the most amount of weight that you can do for 10 reps on that exercise.

If you’re brand new to lifting, start lighter and do 5 reps on the exercise with that weight to see how it feels. If it’s easy, increase the weight by 5-10 pounds and try another 5 reps. Keep doing that until you find a weight that is very challenging to get 10 reps.

This test helps analyze strength in the posterior chain (AKA back part of your body, for this test specifically, your legs) such as your glutes and hamstrings.

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STRENGTH TEST – QUICK GUIDEBodyweight

Push Test Push Ups Until Failure

Pull Test Pull Ups* Until Failure*or modification. Bodyweight Rows until failure or Pull Up Hold for Time

Anterior Chain Squat Jumps* Until Failure *or modification.

Air Squats or Box Squats

Posterior Chain

Single Leg Glute Hold* (both legs)

For Time *or modification. Glute Hold (two feet)

Weighted

Push TestDumbbell Overhead Press

Option 1: As many as possible (2-3 reps before failure). This is for those who only have one set of dumbbells.

Option 2: Find your 10 rep max. This is for those who have access to heavier dumbbells.

Pull Test Dumbbell Rows

Option 1: As many as possible (2-3 reps before failure). This is for those who only have one set of dumbbells.

Option 2: Find your 10 rep max. This is for those who have access to heavier dumbbells.

Anterior Chain Goblet Squats

Option 1: As many as possible (2-3 reps before failure). This is for those who only have one set of dumbbells.

Option 2: Find your 10 rep max. This is for those who have access to heavier dumbbells.

Posterior Chain Dumbbell Deadlifts

Option 1: As many as possible (2-3 reps before failure). This is for those who only have one set of dumbbells.

Option 2: Find your 10 rep max. This is for those who have access to heavier dumbbells.

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STRENGTHExercise Name Reps Sets Track by Rest

Goblet Squat 8-12 reps 4 Reps 45-90

sec.

Dumbbell Deadlift

8-12 reps 4 Reps 45-90

sec.

WORKOUT 1 – LEGS + GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

Air Squats 30 sec. 2 Seconds 0

Inch Worm 30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

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WORKOUT 1 – LEGS + GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Hip Thrust

12-15 reps 3 Reps 45-90

sec.

Reverse Lunges

10-12 reps/leg

3 Reps 45-90 sec.

Bulgarian Split Squat (Bodyweight)

10-12 reps/leg

3 Reps 45-90 sec.

Glute Raises (Bodyweight)

12-15 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

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WORKOUT 1 – LEGS + GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Incline Push Ups

30 sec. 3 Time 15

sec.

Air Squats 30 sec. 3 Time 15

sec.

Modified In-n-Outs

30 sec. 3 Time 15

sec.

Congratulations on completing workout #1! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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STRENGTH

Exercise Name Reps Sets Track by Rest

Bear Crawl Renegade Row

8-10 reps / arm

4 Reps 60 sec.

Pull Ups (or modifications)

3-8 reps 5 Reps 45-90

sec.

WORKOUT 2 BACK, BICEPS, TRICEPS WARM UP

Exercise Name Reps Sets Track by Rest

Bird Dog 30 sec. 2 Seconds 0

World's Greatest Stretch

30 sec. 2 Seconds 0

1A

1B

2

3

Hold each side for 10 seconds with a short transition to each side.

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

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WORKOUT 2 BACK, BICEPS, TRICEPS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Row

8-12 reps 3 Reps 45-90

sec.

Dumbbell Bicep Curl

10-12 reps/arm

3 Reps 45-90 sec.

Dumbbell Back Fly

10-12 reps 3 Reps 45-90

sec.

Dips 8-10 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

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WORKOUT 2 BACK, BICEPS, TRICEPS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Squat Jacks 30 sec. 3 Time 45-90

sec.

Plank Mountain Climbers

30 sec. 3 Time 15

sec.

Shoulder Taps

30 sec. 3 Time 15

sec.

Congratulations on completing workout #2! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

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STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Bulgarian Split Squat

10 reps / leg

4 Reps 45-90 sec.

Dumbbell B-Stance Hip Thrust

10 reps 4 Reps 45-90

sec.

WORKOUT 3 – LEGS AND GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

T Push Up 30 sec. 2 Seconds 0

Air Squat 30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

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WORKOUT 3 – LEGS AND GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Lateral Lunges

10 reps / leg

3 Reps 45-90 sec.

Dumbbell Frog Pumps

15 reps 3 Reps 45-90

sec.

Dumbbell Windmill

10 reps / leg

3 Reps 45-90 sec.

Reverse Hypers

20 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

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WORKOUT 3 – LEGS AND GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Glute Raises 30 sec. 3 Time 15

sec.

Mountain Climbers

30 sec. 3 Time 15

sec.

Squat Jacks 30 sec. 3 Time 15

sec.

Congratulations on completing workout #3! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

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STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Chest Press

10 reps / leg

4 Reps 45-90 sec.

Dumbbell Overhead Press

10 reps / arm

4 Reps 45-90 sec.

WORKOUT 4 – CHEST AND SHOULDERS WARM UP

Exercise Name Reps Sets Track by Rest

Inch Worm 30 sec. 2 Seconds 0

Bird Dog 30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

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WORKOUT 4 – CHEST AND SHOULDERS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Incline Chest Press

10 reps / leg

3 Reps 45-90 sec.

Shoulder Taps

10 reps 3 Reps 45-90

sec.

Dumbbell Lateral Raises

12 reps 3 Reps 45-90

sec.

Push Ups 8 reps 3 Reps 45-90 sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

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WORKOUT 4 – CHEST AND SHOULDERS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Squat Jumps

30 sec. 3 Time 15

sec.

V Ups 30 sec. 3 Time 15

sec.

T Push Ups 30 sec. 3 Time 15

sec.

Congratulations on completing workout #4! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

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STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Step Ups

10 reps / leg

4 Reps 45-90 sec.

Dumbbell Row

10 reps 4 Reps 45-90

sec.

WORKOUT 5 – FULL BODY WARM UP

Exercise Name Reps Sets Track by Rest

High Knees 30 sec. 2 Seconds 0

Incline Push Ups

30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

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WORKOUT 5 – FULL BODY STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Glute Raises

10 Reps 3 Reps 45-90

sec.

Dumbbell Bear Crawl Renegade Row

10 reps / arm

3 Reps 45-90 sec.

Dumbbell Split Squat

10 reps / leg

3 Reps 45-90 sec.

Dumbbell Seated Overhead Press

8 reps 3 Reps 45-90 sec.

4A

4B

5A

5B

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WORKOUT 5 – FULL BODY HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Step Ups 30 sec. 3 Time 15

sec.

Cross Body Mountain Climbers

30 sec. 3 Time 15

sec.

Leg Raises 30 sec. 3 Time 15

sec.

Congratulations on completing workout #5! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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STRENGTHExercise Name Reps Sets Track by Rest

Goblet Squat 10 reps 4 Reps 45-90

sec.

Dumbbell Single Leg Hip Thrust

10 reps / leg

4 Reps 45-90 sec.

WORKOUT 6 – LEGS AND GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

Alternating Side Steps

30 sec. 2 Seconds 0

Bird Dog 30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

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WORKOUT 6 – LEGS AND GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell B-Stance Deadlift

10 reps / leg

3 Reps 45-90 sec.

Dumbbell Front Squat

10 reps 3 Reps 45-90

sec.

Dumbbell Reverse Lunges

10 reps / leg

3 Reps 45-90 sec.

Dumbbell Glute Raise to Clam

15 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

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WORKOUT 6 – LEGS AND GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Leap Ups 40 sec. 3 Time 20

sec.

Plank Jacks 40 sec. 3 Time 20

sec.

Air Squats 40 sec. 3 Time 20

sec.

Congratulations on completing workout #6! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

27

STRENGTHExercise Name Reps Sets Track by Rest

Pull Ups (or modification)

3-8 reps 5 Reps 45-90

sec.

Dumbbell Single Arm Row

10 reps / arm

4 Reps 45-90 sec.

WORKOUT 7 – BACK, BICEPS, AND TRICEPS WARM UP

Exercise Name Reps Sets Track by Rest

T Push Ups 30 sec. 2 Seconds 0

World's Greatest Stretch

30 sec. 2 Seconds 0

1A

1B

2

3

Hold each side for 10 seconds with a short transition to each side.

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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WORKOUT 7 – BACK, BICEPS, AND TRICEPS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Curl to Press

10 reps / leg

3 Reps 45-90 sec.

Dips 15 reps 3 Reps 45-90

sec.

Dumbbell Back Fly

10 reps 3 Reps 45-90

sec.

Dumbbell Arnold Press 8 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

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WORKOUT 7 – BACK, BICEPS, AND TRICEPS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Dumbbell Squat Thrusters

40 sec. 3 Time 20

sec.

Plank to Push Up

40 sec. 3 Time 20

sec.

Pull Ups (or modification)

40 sec. 3 Time 20

sec.

Congratulations on completing workout #7! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

30

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Deadlift

10 reps 4 Reps 45-90

sec.

Dumbbell Front Squat

10 reps 4 Reps 45-90

sec.

WORKOUT 8 – LEGS AND GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

Alternating Side Steps

30 sec. 2 Seconds 0

Inch Worm 30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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WORKOUT 8 – LEGS AND GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Hip Thrust

15 reps 3 Reps 45-90

sec.

Dumbbell Step Ups

10 reps / leg

3 Reps 45-90 sec.

Bulgarian Split Squats

10 reps / leg

3 Reps 45-90 sec.

Reverse Hypers

20 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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WORKOUT 8 – LEGS AND GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Squat Jacks 40 sec. 3 Time 20

sec.

Shoulder Taps

40 sec. 3 Time 20

sec.

Glute Raises 40 sec. 3 Time 20

sec.

Congratulations on completing workout #8! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

33

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Chest Press

10 reps 4 Reps 45-90

sec.

Dumbbell Single Arm Overhead Press

10 reps / arm

4 Reps 45-90 sec.

WORKOUT 9 – CHEST AND SHOULDERS WARM UP

Exercise Name Reps Sets Track by Rest

Bird Dog 30 sec. 2 Seconds 0

Incline Push Ups

30 sec. 2 Seconds 0

1A

1B

2

3

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

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WORKOUT 9 – CHEST AND SHOULDERS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Front Shoulder Raises

8 reps 3 Reps 45-90 sec.

Dumbbell Chest Fly 8 reps 3 Reps 45-90

sec.

Dumbbell Lateral Raises

8 reps 3 Reps 45-90 sec.

Decline Push Ups 8 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

35

WORKOUT 9 – CHEST AND SHOULDERS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Shoulder Tap Push Ups

40 sec. 3 Time 20

sec.

Plank Mountain Climbers

40 sec. 3 Time 20

sec.

Squat Jumps

40 sec. 3 Time 20

sec.

Congratulations on completing workout #9! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

36

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Seated Overhead Press

8 reps 4 Reps 45-90 sec.

Dumbbell Bulgarian Split Squat

8 reps / leg 4 Reps 45-90

sec.

WORKOUT 10 – FULL BODY WARM UP

Exercise Name Reps Sets Track by Rest

Glute Raise to Clam

30 sec. 2 Seconds 0

T Push Ups 30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

37

WORKOUT 10 – FULL BODY STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Glute Raises

8 Reps 3 Reps 45-90

sec.

Dumbbell Renegade Row

8 reps / arm 3 Reps 45-90

sec.

Dumbbell Lateral Lunges

8 reps / leg 3 Reps 45-90

sec.

Dumbbell Curl to Press 8 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

38

WORKOUT 10 – FULL BODY HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Leap Ups 40 sec. 3 Time 20

sec.

V Ups 40 sec. 3 Time 20

sec.

Push Ups 40 sec. 3 Time 20

sec.

Congratulations on completing workout #10! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

39

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Hip Thrust 8 reps 4 Reps 45-90

sec.

Dumbbell B-Stance Deadlift

8 reps / leg 4 Reps 45-90

sec.

WORKOUT 11 – LEGS AND GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

Jumping Jacks

30 sec. 2 Seconds 0

Inch Worm 30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

40

WORKOUT 11 – LEGS AND GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Goblet Squat 8 reps 3 Reps 45-90 sec.

Dumbbell Glute Raise to Clam

12 reps 3 Reps 45-90

sec.

Dumbbell Sumo Squat 8 reps 3 Reps 45-90

sec.

Dumbbell Split Squat

8 reps / leg 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

41

WORKOUT 11 – LEGS AND GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Squat Thrusters

30 sec. 4 Time 15

sec.

Mountain Climbers

30 sec. 4 Time 15

sec.

Leg Raises 30 sec. 4 Time 15

sec.

Congratulations on completing workout #11! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

42

STRENGTHExercise Name Reps Sets Track by Rest

Pull Ups (or modification)

3-8 reps 5 Reps 45-90

sec.

Dumbbell Row 8 reps 4 Reps 45-90

sec.

WORKOUT 12 – BACK, BICEPS, TRICEPS WARM UP

Exercise Name Reps Sets Track by Rest

Bird Dog 30 sec. 2 Seconds 0

World's Greatest Stretch

30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

Hold each side for 10 seconds with a short transition to each side.

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

43

WORKOUT 12 – BACK, BICEPS, TRICEPS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Hammer Curl

8 reps / arm 3 Reps 45-90

sec.

Dips 10 reps 3 Reps 45-90

sec.

Dumbbell Bear Crawl Renegade Row

8 reps 3 Reps 45-90 sec.

Dumbbell Curl To Press 8 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

44

WORKOUT 12 – BACK, BICEPS, TRICEPS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Dumbbell Rows

30 sec. 4 Time 15

sec.

Plank Jacks 30 sec. 4 Time 15

sec.

Reverse Lunges

30 sec. 4 Time 15

sec.

Congratulations on completing workout #12! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

45

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Bulgarian Split Squat

8 reps / leg 4 Reps 45-90

sec.

Dumbbell B-Stance Hip Thrust

8 reps / leg 4 Reps 45-90

sec.

WORKOUT 13 – LEGS AND GLUTES WARM UP

Exercise Name Reps Sets Track by Rest

Knee Tuck 30 sec. 2 Seconds 0

Air Squat 30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

46

WORKOUT 13 – LEGS AND GLUTES STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Sumo Squat 8 reps 3 Reps 45-90

sec.

Dumbbell Reverse Lunges

8 reps / leg 3 Reps 45-90

sec.

Dumbbell Snatch

8 reps / side 3 Reps 45-90

sec.

Dumbbell Windmill

8 reps / side 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

47

WORKOUT 13 – LEGS AND GLUTES HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Dumbbell Step Ups

30 sec. 4 Time 15

sec.

Shoulder Taps

30 sec. 4 Time 15

sec.

Squat Jacks 30 sec. 4 Time 15

sec.

Congratulations on completing workout #13! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

48

STRENGTHExercise Name Reps Sets Track by Rest

Incline Chest Press

10 reps / leg

4 Reps 45-90 sec.

Dumbbell Overhead Press

10 reps / arm

4 Reps 45-90 sec.

WORKOUT 14 – CHEST AND SHOULDERS WARM UP

Exercise Name Reps Sets Track by Rest

T Push Up 30 sec. 2 Seconds 0

Bird Dog 30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

49

WORKOUT 14 – CHEST AND SHOULDERS STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Dumbbell Chest Press

10 reps / leg

3 Reps 45-90 sec.

Dumbbell Lateral Raises

10 reps 3 Reps 45-90

sec.

Dumbbell Arnold Press

10 reps 3 Reps 45-90

sec.

Shoulder Taps 8 reps 3 Reps 45-90 sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

50

WORKOUT 14 – CHEST AND SHOULDERS HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Dumbbell Reverse Lunges

30 sec. 4 Time 15

sec.

Plank Jacks 30 sec. 4 Time 15

sec.

Shoulder Tap Push Ups

30 sec. 4 Time 15

sec.

Congratulations on completing workout #14! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

51

STRENGTHExercise Name Reps Sets Track by Rest

Dumbbell Hip Thrust

12 reps 4 Reps 45-90

sec.

Dumbbell Single Arm Row

8 reps / arm 4 Reps 45-90

sec.

WORKOUT 15 – FULL BODY WARM UP

Exercise Name Reps Sets Track by Rest

High Knees 30 sec. 2 Seconds 0

Bird Dog 30 sec. 2 Seconds 0

1A

1B

2

3

The last 5 workouts decrease in reps. If you have access to heavier weights, bump up the weight!

CLICK HERE FOR WORKOUTS

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

52

WORKOUT 15 – FULL BODY STRENGTH SUPERSET

Exercise Name Reps Sets Track by Rest

Goblet Squat 8 reps 3 Reps 45-90 sec.

Single Arm Overhead Press

8 reps / arm 3 Reps 45-90

sec.

Pull Ups (or modification)

3-8 reps 3 Reps 45-90

sec.

Dumbbell Frog Pumps

10 reps 3 Reps 45-90

sec.

4A

4B

5A

5B

CLICK HERE FOR WORKOUTS

S T R O N G 45 – T R A I N I N G G U I D E

53

WORKOUT 15 – FULL BODY HIIT FINISHER

Exercise Name Reps Sets Track by Rest

Dumbbell Squat Thrusters

30 sec. 4 Time 15

sec.

Push Ups 30 sec. 4 Time 15

sec.

In-N-Outs 30 sec. 4 Time 15

sec.

Congratulations on completing workout #15! It’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through STRONG45 on social media.

Instagram: Tag @hiitburn and @hiitmax

Use these Hashtags on your posts: #hiitburn #hiitmax #strong45

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

6A

6B

6C

CLICK HERE FOR WORKOUTS