One reason we love group fitness classes? It’s so refreshing to be able to just show up, lace up your sneakers, and follow whatever instructions the instructor gives you. There’s no need to plan a personalized workout routine, and it’s much easier to stay motivated when you’re not the one giving the orders.
Still, nothing beats the convenience of working out whenever you want, wherever you want. In that spirit, we’ve partnered with Barry’s to share four weeks of its signature HIIT workouts, so you can get your sweat on if you can’t make it to your local studio. Even if you plan to work out in the comfort of your own home, you can still get your own fitness fam going – just challenge your friends to try the four-week workout plan, too!
Read on for the second week of workouts that will target everything from your abs to your booty. Each day outlines the equipment you will need, including a resistance band, a mini band, dumbbells, a sand ball, or just your own bodyweight. And if you missed week one, you can catch up on those routines here.
Monday: Arms and Abs
Beginner: 3x; Intermediate: 4x, Advanced: 5x
Equipment: resistance band
· 1 min. Triceps Push-Ups – bodyweight
· 30 sec. Low Plank Hold – bodyweight
· 1 min. Negative Triceps Push-Ups – bodyweight
· 30 sec. Low Plank Jacks – bodyweight
· 1 min. Alt. Around the Worlds – resistance band
· 15 sec. Hold + 15 sec. Baby Around the Worlds – resistance band
· 30 sec. Shoulder/Middle Curls + 30 sec. Middle/Down Curls – resistance band
· 30 sec. Alt. Bicep Curls – resistance band
· 1 min. Alt. Toe Taps – bodyweight
· 30 sec. Full Jackknifes – bodyweight
· 1 min. Double Crunch – bodyweight
· 30 sec. Tabletop Crunch – bodyweight
· 30 sec. Hollow Hold + 30 sec. Crunch – bodyweight
Tuesday: Lower-Body Focus
Beginner: 3x; Intermediate: 4x; Advanced: 5x
Equipment: bodyweight
· 90 sec. Alt. Front Lunge + Twist Open to Front Knee – bodyweight
· 1 min. Plank Walk-Out + Downward Dog – bodyweight
· 30 sec. Duck Walks – bodyweight
· 1 min. Mini Band Deadlift – mini band
· 1 min. Lateral Band Walks + Squat – mini band (above knees)
· 1 min. Squat to Lateral Leg Lifts – mini band (above knees)
· 30 sec. Squat – mini band (above knees)
· 30 sec. Squat Jacks – mini band (above knees)
· 1 min. Right Side Lunge – mini band
· 30 sec. Right Toe Taps
· 1 min. Left Side Lunge – mini band
· 15 sec. Left Toe Taps – mini band
Wednesday: Chest, Back, and Abs
Beginner: 3x; Intermediate: 4x; Advanced: 5x
Equipment: resistance band
· 1 min. Double Wide Rows – resistance band
· 1 min. Double Narrow Rows – resistance band
· 1 min. Alt. Upright Rows – resistance band
· 1 min. Standing Incline Chest Press – resistance band
· 1 min. Standing Cable Crossover – resistance band
· 1 min. Lying-Down Chest Press – resistance band (band behind back/choke up on bands)
· 1 min. Push-Ups
· 1 min. Shoulders Lifted, Heel Taps (on Back) – bodyweight
· 1 min. High Plank Shoulder Taps + Toe Taps – bodyweight
· 30 sec. Low Plank Hip Swivels + 30 sec. Cross Body Mountain Climbers – bodyweight
Thursday: Abs and Ass
Beginner: 1x; Intermediate: 2x, Advanced: 3x
Equipment: mini band and sand ball
· 45 sec. Tabletop Reach Backs – bodyweight
· 45 sec. Tabletop Full Extensions
· 1 min. Alt. Chinnies
· 30 sec. Alt. Toe Taps
· 1 min. Leg Lift + Open/Close – mini band (around knees)
· 1 min. Clockwise/Middle/Counterclockwise Crunch – mini band (around knees)
· 30 sec. V-Sit In/Outs – mini band (around knees)
· 30 sec. Full Sit-Ups – mini band (around knees)
· 1 min. Right Leg Step-Outs – mini band (around knees)
· 30 sec. Right Leg Quick Step-Outs – mini band (around knees)
· 1 min. Right Clamshell – mini band (around knees)
· 30 sec. Right Leg Raise – mini band (around knees)
· 1 min. Left Leg Step-Outs – mini band (around knees)
· 30 sec. Left Leg Quick Step-Outs – mini band (around knees)
· 1 min. Left Clamshell – mini band (around knees)
· 30 sec. Left Leg Raise – mini band (around knees)
· 1 min. 30/60/90 Crunches – mini band (around knees)
· 1 min. Double Crunches – mini band (around knees)
· 30 sec. Feet Down Crunches – mini band (around knees)
· 30 sec. Flutter Kicks – mini band (around knees)
1 MINUTE TRANSITION
· 1 min. Plank Walkout + Alt. Glute Lift – mini band (around ankles)
· 30 sec. Plank Walkout + 4 Plank Jacks – mini band (around ankles)
· 1 min. Alt. Donkey Kicks – mini band (around ankles)
· 1 min. Alt. Fire Hydrants – mini band (around ankles)
· 30 sec. High Plank Step-Outs – mini band (around ankles)
· 1 min. Double Crunch – sand ball
· 1 min. Jackknife – sand ball
· 1 min. Crunch to Alt. Knee – sand ball (between knees)
· 30 sec. Tabletop Knees to Elbows – sand ball (between knees)
· 30 sec. Quick Bikes
· 1 min. Alt. Side Lunge – mini band (around ankles)
· 1 min. Alt. Standing Side Kick-Out – mini band (around ankles)
· 30 sec. Lateral Walks – mini band (around ankles)
· 15 sec. Squat Hold + 15 sec. Knees In/Out – mini band (around ankles)
· 1 min. Right Toe Tap + Right Around the Ankle – sand ball
· 30 sec. Hold Ball Right Elbow, Left Knee – sand ball
· 1 min. Left Toe Tap + Left Around the Ankle – sand ball
· 30 sec. Hold Ball Left Elbow, Right Knee – sand ball
Friday: Cardio Day
Run, bike, use the elliptical, or row for at least 30 minutes.
Saturday: Total Body
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: medium dumbbells (8 pounds or more for women, and 15 pounds or more for men) and heavy dumbbells (12 pounds or more for women, and 25 pounds or more for men)
· 1 min. Push-Up + 5 sec. Alt. Side Plank Hold – bodyweight
· 45 sec. High Plank Knee to Opposite Elbow – bodyweight
· 45 sec. Squat + Alt. Reverse Lunge – bodyweight
· 30 sec. Squat Jumps – bodyweight
· 1 min. Double Upright Row + Alt. Side Lunge – 2 medium dumbbells
· 30 sec. Alt. Side Lunges – 2 medium dumbbells
· 1 min. 2 Reverse Back Flys + 2 Reverse Rows – 2 medium dumbbells
· 30 sec. 2 Reverse Back Flys – 2 medium dumbbells
· 1 min. Alt. Front Lunge + Double Hammer Curl – 2 medium dumbbells
· 30 sec. Alt. Front Lunge – 2 medium dumbbells
· 1 min. Double Rotational Curls – 2 medium dumbbells
· 30 sec. Alt. Bicep Curls – 2 medium dumbbells
· 1 min. Right Chest Fly, Left Hammer Press – 2 medium dumbbells
· 1 min. Left Chest Fly, Right Hammer Press – 2 medium dumbbells
· 30 sec. Reverse Chest Press – 2 medium dumbbells
· 30 sec. Reverse Chest Press + Leg Lift – 2 medium dumbbells
· 1 min. Seated Triceps Extension – 2 medium dumbbells
· 45 sec. Seated Triceps Kickbacks – 2 medium dumbbells
· 45 sec. Double Shoulder Crushers – 2 medium dumbbells
· 30 sec. Alt. Cross Body Shoulder Crushers – 2 medium dumbbells
1 MINUTE TRANSITION
· 1 min. Alt. Renegade Row + Half Burpee – 2 heavy dumbbells
· 1 min. Alt. Renegade Row + Push-Up – 2 heavy dumbbells
· 1 min. Deadlift – 2 heavy dumbbells
· 1 min. Reverse Deadlift – 2 heavy dumbbells
· 1 min. Sumo Squat – 1 heavy dumbbell
· 30 sec. Sumo Squat + Bicep Curl – 1 heavy dumbbell
· 15. sec Sump Squat Hold + 15 sec. Pulse – 1 heavy dumbbell
· 1 min. Triceps Push-Ups – bodyweight
· 1 min. Skull Crusher – 1 heavy dumbbell
· 30 sec. Skull Crusher + Leg Lift – 1 heavy dumbbell
· 1 min. Narrow Press – 1 heavy dumbbell
· 30 sec. 2 Narrow Press + 1 Crunch – 1 heavy dumbbell
· 1 min. Chest Press – 2 heavy dumbbells
· 30 sec. Alt. Chest Press – 2 heavy dumbbells
· 1 min. Hammer Press – 2 heavy dumbbells
· 30 sec. Alt. Hammer Press – 2 heavy dumbbells
· 30 sec. Jackknifes – 1 heavy dumbbell
· 30 sec. Flutter Kicks – 1 heavy dumbbell
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Ready for week three? Click here!
Model: Sarah Otey
