yourself. Following this - Fortitude Fitness › uploads › 9 › 2 › 2 › 1 › 9221409 › hiit_me... · 2020-01-30 · We’d love to hear how you get on with each of the workouts,

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Ladies and Gents,

Congratulations on taking another step towards becoming the stronger version of

yourself. Following this H.I.I.T. ME High Intensity Interval Training guide will result in

assisting your body rapid fat loss, as well as improving your muscular and aerobic

endurance.

H.I.I.T. ME will help add variety to your workouts, helping you avoid plateaus and

allowing you to progress in the direction of your goals, by preventing your body from

becoming too accustomed to one training regime.

H.I.I.T. ME consists of 10 action packed high intensity interval training routines,

designed by the Fortitude Fitness team. The first 3 workouts on the list are inspired by the

orthodox H.I.I.T. training modality, so they’re very basic, but very powerful. The 7 main

workouts included in this guide are designed to target a range of training modalities suited

for most sports and disciplines. So if you’re here to build an athletic, functional and explosive

body whilst shedding off body fat – you came to the right place.

We’d love to hear how you get on with each of the workouts, so please keep in touch

with us via social media. If you’re on your phone or tablet, just tap on the buttons below!

Finally, we hope you enjoy your H.I.I.T. ME training guide and we look forward to

seeing your before and after pictures!

Fuel Your Fortress,

Fortitude Fitness

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https://instagram.com/FFTOfficial


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Warm-Up

The Warm up provided extremely important as it will prepare the body for exercise

and maximise results. It only takes a few minutes to complete, so no excuses!

6 Minutes of low/mid intensity cardio – Bike, Cross Trainer or Rowing Machine – Try

to increase the RPM every 2 minutes.

Lower Body Static Stretches, followed by mobility exercises and self-massage

techniques

Static Stretches

- Gastrocnemius Wall Stretch

- Hamstring Stretch

- Adductor Stretch

- Quadriceps Stretch

Mobility Exercises

- Squat Ankle Mobility (Get in to a low squat and lightly lean on to the toes of one foot,

then repeat on the other, 5 leans of each foot)

- Leg Gates (As you walk around your training ground, raise one knee up, then rotate it

our laterally before bringing it down and repeating with the other leg)

- Body Weight Lunges (Walk around your training ground, perform alternating body

lunges as you do so)

Self-Massage

Self-Massage is a great way to keep your muscles in good working condition, it also helps to

prevent injury, increase recovery rates and allow optimal skeletal muscle development. If

you have access to a foam roller, consider performing the following:

- Gastrocnemius Foam Rolling

- Hamstring/Glute Foam Rolling

- Quadriceps Foam Rolling

- Adductor Foam Rolling

- Lower & Upper Back Foam Rolling

As the warm-up is designed for this specific leg pack, we also recommend that you

perform 2 sets of 10 squat jumps as a re-warm, to allow the body to start responding

to the increase in physical activity within the lower body, and begin to increase the

blood flow to these areas of the body.


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Gastrocnemius Wall Stretch Hamstring Stretch

Quadriceps Stretch Adductor Stretch


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Leg Gates

Squat Ankle Mobility

Body Weight Lunges


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Workout 1

Sprint H.I.I.T.

The Sprinting H.I.I.T. is exactly what is says on the tin – it’s simply series of sprints

followed by series of slow walking and a short rest period. Begin warming up by jogging

at 50% of your max intensity for 5 minutes or in old money, just do a slow jog for 5

minutes (after performing the static stretches above of course). In the first 3 workouts

you’re simple alternating between 100% and 50% of your max sprinting, cycling and

rowing power.

I. Sprint – Walk – Rest

Perform 6 consecutive rounds of 20 second sprints followed by 10 seconds walk

After completing 6 consecutive rounds take a 1 minute rest break

Perform the above 3 times in total

Cool down by running at 50% of your max for 5 minutes

Workout 2

Cycle H.I.I.T

The Cycling H.I.I.T. is very similar to the Sprint H.I.I.T. in its form of intensity. Begin

warming up by cycling at 50% of your max intensity for 5 minutes (after performing the

static stretches provided).

II. Sprint – Spin – Rest

Perform 6 consecutive rounds of 20 second sprints followed by 10 seconds slow

cycling



Cool down by cycling at 50% of your max for 5 minutes

Workout 3

Row H.I.I.T

The Rowing H.I.I.T. is very similar to the workouts listed above. Begin warming up by

rowing at 50% of your max intensity for 5 minutes (after performing the static stretches

provided).

III. Sprint – Row – Rest

Perform 6 consecutive rounds of 20 second sprints followed by 10 seconds slow

rowing



Cool down by rowing at 50% of your max for 5 minutes


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Workout 4

Cone Valley with HIIT Shuttles

Workout 6 – Cone Valley with HIIT Shuttles – is an agility based HIIT exercise. It

combines to separate workouts, increasing the intensity of the workout, making it a

perfect way to push your body beyond its normal functional fitness limitations! The rest

intervals have been cleverly designed and specifically placed to increase overall

performance enabling you to operate at a maximal level for a more consistent and

effective amount of time.

I. Cone Valley

The overall design of ‘Cone Valley’ uses up anywhere between 6 and 10 cones – the

more cones you use, the harder it gets!

The idea is to place the cones opposite each in a staggered or ‘Z’ like pattern with a

5-7 metre gap between each cone.

Once you are happy with the distance and overall design of your valley, the fun

part can begin!

The idea is to sprint from one cone to the next.

- Remaining in a low athletic stance whilst performing the exercise, use a

breaking force to enable yourself to dart form one cone to another!

5 – 7 Metres


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e7 Make sure you tap each cone as you reach it to ensure you are using the entire

length of your valley and optimising the results you’ll gain from performing this

exercise.

Once you have reached the far end of your valley, turn around and sprint directly

down the middle to where you began – Congratulations, that’s one rep

completed…only 10-20 more to go!

- Don’t lose heart by this, you do receive a 10 second cool period prior to

starting the next sprint, this is why it’s called HIIT.

II. HIIT Shuttle

HIIT Shuttles are an adaption of the exercise known as ‘Shuttle runs’ you can

create this exercise using 5-10 cones, depending on your level of functional fitness.

Place the cones in a straight line with a 5-7 metre gap between – again, dependent

on your level of functional fitness.

10-20 Sprints

10 seconds Rest Between

Sprints

Move on to HIIT Shuttles

Straight After


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To complete this exercise perform in the following way

- Start from cone 1 and sprint to cone 2, touch cone 2.

- Touch cone 2 and sprint back to cone 1.

- Wait for 5 seconds.

- Sprint from cone 1 to cone 3, touch cone 3.

- Touch cone 3 – sprint back to cone 1.

Follow this pattern until you’ve hit every cone...that’s 1 rep (Nobody said it

would be easy!)

Complete 5 rounds of this sprint with 15 seconds between rounds

On completion of 5 rounds, take a 2 minute rest and return back to cone

valley for a second attempt of the entire

workout, complete as many sets of this

workout as possible.

5 M 10 M

Sprint to each cone and

back in order to complete

one round.

Rest for 5 seconds each

time you return to the

starting cone

Rest 15 seconds between

rounds

Rest for 2 minutes after 5

rounds – Return to Cone

Valley for another set of

the overall workout!


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Once you completed as many sets of this workout as possible you may

begin your cool down! Well done, you’ve smashed workout 6!

In order to perform a proper cool-down I would like you to repeat the warm-up, however, for

the first 4 minutes of your cardio element, look to slowly raise the heart rate, before bringing

it down slightly for the remaining 2 minutes.

Perform the static stretches seated, or laying down, and make sure you perform the

massaging techniques in order to increase recovery rates!

Workout 5

Alpha HIIT

Workout 7 – Alpha HIIT – Is an extremely easy exercise to set-up, it only requires 4 cones!

The exercise is designed to develop the client’s functional fitness. It requires a degree of

thought in order to complete each stage as the client has to use a bit of imagination in order

to hit the correct letter being shouted by their partner or whichever letter happens to be

next in the Alphabet. This exercise is designed to be a little bit more interesting and is a

great way to regain some motivation and work on developing agility skills!

I. Alpha HIIT.

To set-up this exercise, all you need to 4 cones and an open space!

The distance between cones can be varied depending on your level of functional

fitness you’ll notice that word a lot!

To begin this exercise, start in the bottom left corner.

- Doesn’t have to left, it can be right!

10x10 Metres


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You’re training partner will begin to shout letter from the Alphabet, starting at ‘A’

When a letter has been called, you must begin to create the letter within your

square, using agility and functional capabilities in order to fully complete the letter

in its capital form!

- You’ll need to use a bit of imagination in order to create the lines for the letter

in your head.

In addition to simply running the lines of the letter, at the natural stopping point

the letter has, you’ll need to perform 5 full burpees! Yup…the jump and press-up!

On completion of each letter, return to your starting point and wait for 5 seconds

before starting the next HIIT

This exercise can be used by itself and be made more intense by completing one

round using Capital letters and another using lower case.

In addition, this exercise can paired with another…be creative!

In order to perform a proper cool-down I would like you to repeat the warm-up,

however, for the first 4 minutes of your cardio element, look to slowly raise the heart

rate, before bringing it down slightly for the remaining 2 minutes.

Perform the static stretches seated, or laying down, and make sure you perform

the massaging techniques in order to increase recovery rates!

Workout 6

Olympic HIIT

Workout 8 – Olympic HIIT – This exercise is best used when you’ve grasped the

fundamentals of Olympic lifting. This is due to Olympic lifting being a very technical

exercise form and to use in a HIIT format could result in injury if performed

incorrectly.

A

Burpees

Burpees

Burpees Burpees

Hit 5 Burpees at

each natural

stopping point.

Rest 5 seconds

between letters

Keep going until

Alphabet has been

completed!

Try completing

letters in Capital

form followed by

lower case form!


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I. Snatch Deadlifts w/Toe Raise

To perform the Snatch Deadlift, have the bar set with your desired weight

directly in front of you!

- Remember this is HIIT and you will be using the same bar for the next

exercise….so choose wisely! It’s not about the weight as much as it is the

form and consistency of the movement!

Position the bar so your toes are directly under it!

Your hands need to go wider than normal, as it’s a snatch deadlift…the snatch

grip requires your grip to be wide!

Drop in to a low squat like position, stick your hips and glutes back in order to

pull the knees behind the toes – you should feel a slight pulling sensation

from the hamstring, this will help generate torque allowing for a greater and

more stable lift!

Look up, draw the shoulders back in lift the chest, by doing this you’ll

naturally keep the spine straight

Use your legs to generate the power behind the drive

Extend from the lower back and push the hips forward – squeeze those

glutes!

As you reach the top of your drive draw he shoulders back and lift the chest

to ensure a full extension has taken place


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This exercise is to be repeated 10 with no rest in-between

As you hit the top of your movement, drive the hips forward and go up on to

your toes to simulate the next stage of the snatch lift – don’t actually do it

though!

II. Barbell Thruster

This exercise should be performed directly after the snatch deadlift

Start with the barbell in the rack position

- Roll the bar back so that it’s resting across the upper chest, try to bring

the elbows up as much as possible! A lot of the power behind this movement

is generated by the lower body.

Squat down, push the hips back and try to keep your knees behind the toes!

As you drive upwards, use the power generated from the legs in order to

thrust the barbell upwards in to an overhead press like movement

Make sure the bar drives directly above your head and you fully extend the arms.

The bar should not move out of this plane of movement

You will have to move your accordingly in order to perform the movement safely

and effectively

Perform this movement 10 times without rest before moving straight in to the final

exercise!


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Disclaimer

Fortitude Fitness accept no liability for any potential injury, loss or damage resulting from physical

exercise. Having chosen to follow our guidance, you will voluntarily assume and accept the inherent

risk of physical training.

We create this guide under the assumption that you are aware of your own medical conditions and

have already consulted with your doctor, with a confirmation that you’re clear to partake in physical

activity. If you have yet to do this, then consult your GP prior to using this guide.

Should you suffer from any medical conditions, injuries or allergies, or if you have any doubts

regarding any of those, we strongly recommend you to speak to your local GP and acquire

professional medical advice as soon as possible. During that time period, do not take part in any

form of physical activity, especially listed within this guide.

Finally, it is vital that you perform each exercise using the correct technique. Do not go above and

beyond your current capabilities - exercise is a slow growing process that should be used to enhance

life and sports performance. Do not perform exercises that do not comply with the safety code of

that Gym. Please use the picture demonstrations provided within this guide. If you are unsure

regarding a certain exercise performance, e-mail [email protected] and our dedicated team of

experts will respond to your query as soon as possible.

Copyright

Fortitude Fitness guides are a property of FFTOfficial, which have been developed to aid you with

your training. All our guides are protected by copyright, therefore any unauthorised reproductions,

duplications or distributions are prohibited and will result in prosecution. Please respect the rights of

this document and use it lawfully for your own benefit.

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yourself. Following this - Fortitude Fitness › uploads › 9 › 2 › 2 › 1 › 9221409 › hiit_me... · 2020-01-30 · We’d love to hear how you get on with each of the workouts,