There’s nothing like a good HIIT routine to get the muscles pumping and the blood flowing, but coming up with your own workout plan can be overwhelming, to say the least. That’s why we’ve teamed up with Barry’s to put together a four-week fitness challenge filled with its famously tough HIIT workouts. Each week packs in the power moves you can expect from a signature Barry’s class, but with the flexibility to work out wherever you’d like. Each day outlines the equipment you will need, including a resistance band, a mini band, dumbbells, a sand ball, or just your own bodyweight.
If you’ve been working out with us for the past two weeks, you’re probably a little sore and a little excited to see what week three has in store. New to the challenge? Catch up on weeks one and two before you dive into this week’s workouts. Let’s do this!
Monday: Arms and Abs
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Triceps Push-Ups – bodyweight
· 1 min. Kneeling Double Triceps Kickbacks – resistance band
· 1 min. Alt. Bicep Curls – resistance band
· 45 sec. Double Bicep Curls – resistance band
· 45 sec. Alt. Cross Body Curls – resistance band
· 15 sec. 90 Degree Hold + 15 sec. Out/In Serves – resistance band
· 1 min. Alt. Hammer Curl + Alt. Shoulder Press – 2 medium dumbbells
· 1 min. Zottman Curl – 2 medium dumbbells
· 30 sec. Alt. Wide Curls – 2 medium dumbbells
· 30 sec. Double Wide Curls – 2 medium dumbbells
· 1 min. Seated Triceps Extension – 2 medium dumbbells
· 30 sec. Double Shoulder Crushers – 2 medium dumbbells
· 1 min. 1 Double Shoulder Crusher + 1 Double Narrow Press – 2 medium dumbbells
· 30 sec. Double Narrow Press – 2 medium dumbbells
· 1 min. Sit-Up + Twist at Top – bodyweight
· 30 sec. Alt. Chinnies – bodyweight
· 1 min. 2 Crunches + 2 Suitcase Crunches – 1 medium dumbbell
· 30 sec. Russian Twists – 1 medium dumbbell
1 MINUTE TRANSITION
· 1 min. Right Concentration Curl – 1 heavy dumbbell
· 1 min. Right Triceps Extension – resistance band
· 1 min. Plank Right Bicep Curl – 1 medium dumbbell
· 1 min. Plank Triceps Kickback – 1 medium dumbbell
· 1 min. Right Uneven Triceps Push-Up – bodyweight
· 1 min. Left Concentration Curl – 1 heavy dumbbell
· 1 min. Left Triceps Extension – resistance band
· 1 min. Uneven Plank Left Bicep Curl – 1 medium dumbbell
· 1 min. Uneven Plank Left Kickback – 1 medium dumbbell
· 1 min. Uneven Triceps Push-Up – bodyweight
· 1 min. Bicep Curl + Shoulder Press – 1 heavy dumbbell
· 1 min. Skullcrusher – 1 heavy dumbbell
· 1 min. Jackknife – 1 heavy dumbbell
· 30 sec. Toe Taps – 1 heavy dumbbell
· 1 min. Full Sit-Up + Shoulder Press – 1 heavy dumbbell
· 30 sec. Shoulder Press – 1 heavy dumbbell
Tuesday: Lower Body
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. 1 Good Morning Stretch + 1 Squat – bodyweight
· 45 sec. Plank Walk-Out + Alt. Runners Lunge – bodyweight
· 45 sec. Walking Plank – bodyweight
· 30 sec. Half Burpee – bodyweight
· 1 min. Deadlift – 2 heavy dumbbells
· 1 min. Alt. Curtsy Lunges – 2 heavy dumbbells
· 1 min. Eccentric Squat (3 down, 1 up) – 2 heavy dumbbells
· 30 sec. Squat – 1 heavy dumbbell
· 15 sec. Squat Hold + 15 sec. Squat Pulse – 1 heavy dumbbell
· 1 min. Sumo Deadlift – 2 heavy dumbbells
· 1 min. Alt. Step-Ups + Knee Drive – 2 heavy dumbbells
· 1 min. Eccentric Sumo Squat (3 down, 1 up) – 2 heavy dumbbells
· 30 sec. Sumo Squat – 1 heavy dumbbell
· 15 sec. Sumo Squat Hold + 15 sec. Heel Lifts – 1 heavy dumbbell
· 1 min. 2 Narrow Rows + 1 Glute Thruster – 1 heavy dumbbell
· 1 min. Deadlift – 1 heavy dumbbell
· 1 min. Alt. Curtsy Lunge + Squat – 1 heavy dumbbell
· 30 sec. Squat – bodyweight
· 15 sec. Squat Hold + 15 sec. Jump Squats – bodyweight
1-MINUTE TRANSITION
· 1 min. Right Side Pistol Squat – bodyweight
· 1 min. Right Leg Back, Front Lunge – 1 heavy dumbbell
· 30 sec. Right Upright Row – 1 heavy dumbbell
· 1 min. Right Side Snatch + Right Reverse Lunge – 1 heavy dumbbell
· 30 sec. Right Reverse Lunge + Knee Drive – 1 heavy dumbbell
· 1 min. Left Side Pistol Squat – bodyweight
· 1 min. Left Leg Back, Front Lunge – 1 heavy dumbbell
· 30 sec. Left Upright Row – 1 heavy dumbbell
· 1 min. Left Side Snatch + Left Leg Forward, Reverse Lunge – 1 heavy dumbbell
· 30 sec. Left Reverse Lunge + Knee Drive – 1 heavy dumbbell
· 1 min Squat + Bicep Curl – 1 heavy dumbbell
· 1 min. Alt. Side Lunges – 1 heavy dumbbell
· 30 sec. Alt. Side Lunges + Pulse – 1 heavy dumbbell
· 1 min. Squat – 1 heavy dumbbell
· 15 sec. Squat Hold + 15 sec. Pulse – 1 heavy dumbbell
· 30 sec. High Plank Shoulder Taps – bodyweight
· 30 sec. High Plank Toe Taps – bodyweight
· 30 sec. Low Plank Knee to Elbows – bodyweight
· 30 sec. Low Plank Knee Drops – bodyweight
Wednesday: Chest, Back, and Abs
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men) and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Plank Walk-Out + Back Opener – bodyweight
· 1 min. 2 Push-Ups + 1 Downward Dog – bodyweight
· 30 sec. Walking Plank – bodyweight
· 30 sec. Plank Saws – bodyweight
· 1 min. Supermans – bodyweight
· 1 min. Alt. Renegade Rows – 2 heavy dumbbells
· 1 min. Alt. Bent-Over Narrow Row + Thruster – 2 heavy dumbbells
· 30 sec. Double Wide Row – 2 heavy dumbbells
· 30 sec. Alt. Wide Row – 2 heavy dumbbells
· 1 min. Double Chest Press – 2 heavy dumbbells
· 30 sec. Eccentric Chest Press – 2 heavy dumbbells
· 1 min. Double Reverse Chest Press – 2 heavy dumbbells
· 30 sec. Eccentric Reverse Chest Press – 2 heavy dumbbells
· 30 sec. Double Hammer Press – 2 heavy dumbbells
· 30 sec. Eccentric Hammer Press – 2 heavy dumbbells
· 1 min Alt. Toe Taps – bodyweight
· 1 min. Lat Pullover – 1 heavy dumbbell
· 30 sec. Lat Pullover + Jackknife – 1 heavy dumbbell
· 1 min. Chest Press – 1 heavy dumbbell
· 30 sec. Chest Press + Leg Lift – 1 heavy dumbbell
1-MINUTE TRANSITION
· 1 min. Right Uneven Plank Narrow Row – 1 heavy dumbbell
· 1 min. Right Reverse Back Fly – 1 medium dumbbell
· 1 min. Right Chest Fly – 1 medium dumbbell
· 1 min. 1 Right Chest Press + 1 Right Narrow Press – 1 medium dumbbell
· 1 min. Jackknife – 1 heavy dumbbell
· 1 min. Left Uneven Plank Narrow Row – 1 heavy dumbbell
· 1 min. Left Reverse Back Fly – 1 medium dumbbell
· 1 min. Left Chest Fly – 1 medium dumbbell
· 1 min. 1 Left Chest Press + 1 Left Narrow Press – 1 medium dumbbell
· 1 min. Flutter Kicks – 1 heavy dumbbell
· 1 min. Sit-Up + Twist at Top – 1 heavy dumbbell
· 1 min. Narrow Row – 1 heavy dumbbell
· 1 min. Chest Press + Twist – 1 heavy dumbbell
· 30 sec. Staggered Push-Ups
· 30 sec. Mountain Climbers
Thursday: Abs and Ass
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: mini band, resistance band, and heavy dumbbell (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Crunch + Full Sit-Up/Jump – mini band (above knees)
· 45 sec. Crunch + Full Sit-Up – mini band (above knees)
· 45 sec. Legs Out + Open/Close – mini band (above knees)
· 1 min. Palms to Quads/Hand Raises – mini band (above knees)
· 30 sec. Tabletop Knee to Elbows – mini band (above knees)
· 1 min. Glute Bridge – mini band (above knees)
· 1 min. Glute Bridge + Open/Close – mini band (above knees)
· 1 min. Alt. Glute Bridge Marches – mini band (above knees)
· 30 sec. Glute Bridge – mini band (above knees)
· 15 sec. Glute Bridge Hold + 15 sec. Pulse – mini band (above knees)
· 1 min. Full Sit-Up + Twist at Top – 1 heavy dumbbell
· 1 min. Jackknife – 1 heavy dumbbell
· 1 min. Full Sit-Up + Twist Hold/Lower – 1 heavy dumbbell (between feet)
· 1 min. Goblet Squat – 1 heavy dumbbell
· 30 sec. Goblet Squat + Pulse – 1 heavy dumbbell
· 1 min. Glute Bridge Down/Quick Up – 1 heavy dumbbell
· 15 sec. Glute Bridge Hold + 15 sec. Glute Bridge Reps – 1 heavy dumbbell
1-MINUTE TRANSITION
· 1 min. Plank Shoulder Taps – bodyweight
· 1 min. Right Big Circles – resistance band
· 1 min. Right Rainbows – resistance band
· 1 min. Right Glute Lifts – resistance band
· 1 min. Right Leg Press – resistance band
· 30 sec. Right Toe Taps + 15 sec. Right Hold + 15 sec. Pulse – resistance band
· 1 min. Plank Shoulder Taps – bodyweight
· 1 min. Left Big Circles – resistance band
· 1 min. Left Rainbows – resistance band
· 1 min. Left Glute Lifts – resistance band
· 1 min. Left Leg Press – resistance band
· 30 sec. Left Toe Taps + 15 sec. Left Hold + 15 sec. Pulse – resistance band
· 1 min. Crunches – resistance band
· 1 min. Suitcase Crunches – resistance band
· 30 sec. Alt. Jackknife – resistance band
· 30 sec. Toe Taps – resistance band
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: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Alt. Bicep Curls – resistance band
· 1 min. Middle/Wide/Super Wide Bicep Curls – resistance band
· 1 min. Squats – resistance band
· 1 min. Hold Biceps + Alt. Step-Downs – resistance band
· 1 min. Front Racked Squat – 2 heavy dumbbells
· 1 min. Alt. Reverse Lunges – 2 heavy dumbbells
· 1 min. Alt. Front Lunges – 2 heavy dumbbells
· 30 sec. Eccentric Squat (3 down, 1 up) + 30 sec. Squat Reps – 2 heavy dumbbells
· 1 min. Double Chest Press + Leg Lift – 2 heavy dumbbells
· 1 min. Double Rotational Chest Press – 2 heavy dumbbells
· 1 min. Double Hammer Press – 2 heavy dumbbells
· 30 sec. Alt Hammer Press + 30 sec. Dumbbell Squeeze Press – 2 heavy dumbbells
· 1 min. Triceps Extension – resistance band
· 1 min. Double Shoulder Press – resistance band
· 30 sec. Arnold Press – resistance band
· 30 sec. Boat Pose Hold – bodyweight
· 30 sec. Half Crunch/Full Sit-Up – bodyweight
· 30 sec. Full Extension Crunches – bodyweight
1-MINUTE TRANSITION
· 1 min. Right Curtsy Lunge – 2 medium dumbbells
· 45 sec. Right Curtsy Lunge + Double Hammer Curl – 2 medium dumbbells
· 45 sec. Double Hammer Curl – 2 medium dumbbells
· 45 sec. Right Triceps Kickback – 1 medium dumbbell
· 1 min. Right Step-Up + Right Shoulder Press – 1 medium dumbbell
· 45 sec. Right Side Quick Step-Ups – 1 medium dumbbell
· 1 min. Left Curtsy Lunge – 2 medium dumbbells
· 45 sec. Left Curtsy Lunge + Double Hammer Curl – 2 medium dumbbells
· 45 sec. Double Hammer Curl – 2 medium dumbbells
· 45 sec. Left Triceps Kickback – 1 medium dumbbell
· 1 min. Left Step-Up + Left Shoulder Press – 1 medium dumbbell
· 45 sec. Left Side Quick Step-Ups – 1 medium dumbbell
· 1 min. Seated Reverse Back Flys – 2 medium dumbbells
· 1 min. Eccentric Wide Rows (3 back, 1 forward) – 2 medium dumbbells
· 45. sec Reverse Rows + 15 sec. Pulse – 2 medium dumbbells
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Ready for week four? Click here!
Model: Sarah Otey
