cardioacceleration workout plan

“Welcome to week one.

Each workout begins with a short burst of HIIT, followed by a weights session which uses the cardioacceleration technique – you’ll be doing short rounds of cardio between sets! – to help you ramp up the calorie burn and start the process of shredding fat.”


PROGRAM DETAILS:

Progress: Week 1 of 4
Frequency: 6 workouts
Methods: HIIT, supersets, cardioacceleration, moderate reps, high reps.


Week 1

(HIIT) This means High Intensity Interval Training. You’ll spend 10-minutes doing this at the start of most workouts. The first 3-minutes should be used as a warm-up period, and then you’ll switch to a 20/40 split (that’s 20-seconds of really hard work, followed by 40-seconds of recovery pace) until the time runs out.

(Superset) Perform two exercises back-to-back then take your rest break. That’s one set. Most of your supersets in this plan use a technique called cardioacceleration, where we’ve paired a traditional lift alongside a basic cardio exercise to keep your heart rate up.

Monday
(HIIT, Chest, Triceps & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Flat Barbell Bench Press
superset with
Mountain Climbers
410

30 sec
0 sec

45 sec
Incline DB Bench Press
superset with
Mountain Climbers
310

30 sec
0 sec

45 sec
Chest Press Machine
superset with
Dead Curl Press
310

30 sec
0 sec

45 sec
Weighted Dips
superset with
High Knee Step Ups
410

30 sec
0 sec

45 sec
Close-grip DB Bench Press
superset
Dead Curl Press
310

30 sec
0 sec

45 sec
Cable Crunches
superset with
High Knee Step Ups
310

30 sec
0 sec

45 sec
Reverse Crunches31045 sec

Tuesday
(HIIT, Legs, & Shoulders)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Barbell Squat
superset with
Jumping Jacks
410

30 sec
0 sec

45 sec
Leg Press
superset with
Jumping Jacks
310

30 sec
0 sec

45 sec
Walking DB Lunges
superset with
Plank Climbers
310

30 sec
0 sec

45 sec
Smith Machine Calf Raise
superset with
Reverse Calf Raise
310

30 sec
0 sec

45 sec
Alternating Shoulder Press
superset with
Spot Sprints
410

30 sec
0 sec

45 sec
Seated DB Lateral Raise
superset with
Plank Climbers
310

30 sec
0 sec

45 sec
Cable “W” Pull
superset with
Spot Sprints
310

30 sec
0 sec

45 sec

Wednesday
(HIIT, Back, Biceps & Forearms)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Bent-over Barbell Row
superset with
Jump Squats
410

30 sec
0 sec

45 sec
Seated Cable Row
superset with
Jump Squats
310

30 sec
0 sec

45 sec
One-arm DB Row
superset with
Leg Paddles
310

30 sec
0 sec

45 sec
EZ-bar Curl
superset with
Pirate Ships
410

30 sec
0 sec

45 sec
DB Concentration Curl
superset with
Leg Paddles
310

30 sec
0 sec

45 sec
EZ-bar Reverse Curl
superset with
Pirate Ships
310

30 sec
0 sec

45 sec

Thursday
(HIIT, Chest, Triceps & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Incline DB Flye
superset with
Mountain Climbers
315

30 sec
0 sec

45 sec
Twist-grip Flat DB Flye
superset with
Mountain Climbers
315

30 sec
0 sec

45 sec
High-to-low Cable Flye
superset with
Dead Curl Press
315

30 sec
0 sec

45 sec
Rope Pushdown
superset with
High Knee Step Ups
315

30 sec
0 sec

45 sec
Seated DB French Curl
superset
Dead Curl Press
315

30 sec
0 sec

45 sec
EZ-bar Skullcrushers
superset with
High Knee Step Ups
315

30 sec
0 sec

45 sec
Reverse Crunches
superset with
Russian Twists
315

30 sec
0 sec

45 sec

Friday
(HIIT, Legs, & Shoulders)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Hack Squat Machine
superset with
Jumping Jacks
315

30 sec
0 sec

45 sec
Seated Leg Curl
superset with
Jumping Jacks
315

30 sec
0 sec

45 sec
Leg Extension
superset with
Plank Climbers
315

30 sec
0 sec

45 sec
Smith Machine Calf Raise
superset with
Reverse Calf Raise
315

30 sec
0 sec

45 sec
Standing DB Lateral Raise
superset with
Spot Sprints
315

30 sec
0 sec

45 sec
DB Prone Flye
superset with
Plank Climbers
315

30 sec
0 sec

45 sec
DB Front Raise
superset with
Spot Sprints
315

30 sec
0 sec

45 sec

Saturday
(HIIT, Back, Biceps & Forearms)

ExerciseSetsRepsRest
Stationary Bike (HIIT)110 minsn/a
Wide-grip Pulldown
superset with
Jump Squats
315

30 sec
0 sec

45 sec
Wide-grip Seated Row
superset with
Jump Squats
315

30 sec
0 sec

45 sec
Straight-arm Pulldown
superset with
Leg Paddles
315

30 sec
0 sec

45 sec
Incline DB Curl
superset with
Pirate Ships
315

30 sec
0 sec

45 sec
EZ-bar Spider Curl
superset with
Leg Paddles
315

30 sec
0 sec

45 sec
Rope Hammer Curl
superset with
Pirate Ships
315

30 sec
0 sec

45 sec

Sunday
(Recovery Day)

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