'Athletic High Intensity Resistance Strength Circuit Training Workouts - Hiit Workout For Athletes'

Posted Oct 18, 2021

'In this video we go through an advanced athletic high intensity resistance strength circuit training workout.  The workout includes exercises for strength, cardio, balance and coordination, and targets the major areas of your body, arms, shoulders, legs, chest, back and core.  Transcript/notes (partial) In this video we are going to go through a high intensity strength workout.  This workout is not designed for beginners or people who are relatively new to fitness.  This workout is designed for athletes or anyone who is at a higher level of fitness.  You are going to need dumbbells, a platform to jump onto, and a medicine ball.  And for all of these exercises, use lighter weights, no where near your maximum lifting abilities.  This workout is going to be done in a circuit style of training to keep your heart rate elevated.  So, 3 circuits of 3 exercises in group 1, 3 circuits of 3 exercises in group 2 and 3 circuits of 4 exercises in group 4.  The first exercise is a faster paced dumbbell chest press.  Using lighter dumbbells, push the dumbbells upwards in a faster motion, and then lower them at a slower pace.  10 to 15 reps for this exercise, and this exercise targets your chest, triceps and shoulders.  Once you have finished the chest press, with little to no rest go into the next exercise, which is box jumps.  Explode up onto the platform, keep a short landing pause, then jump back down, continue this pattern for 8 to 10 jumps and this exercise targets your legs.  Again, little to no rest and move to the next exercise which is split stance twisting arm curls. .  Do 5 reps with your left leg forward, and 5 reps with your right leg forward and this exercise targets your biceps and legs and also requires balance and coordination.  For circuit number 2 we are going to start with dumbbell low to high squat rotations.  From a standing position have a slight bend at the knees and hold the dumbbell with both hands in front of you. Start by slowly bending down and rotating your upper body to your right, bringing the dumbbell down and to your side, then at a much faster rate, rotate your body in the opposite direction, to your left, while standing back up, bringing the dumbbell up above your head on the opposite side of your body.  Then rotate again slowly bringing the dumbbell back down and continue this movement.    10 reps each way, and this exercise will work your core, legs and shoulders.  Little to no rest and then on to single leg rows while holding onto something.  From this position, with a faster pace, pull the dumbbell up toward your torso and then with a slow pace return to the starting position. .  This exercise will target your back, and you will get some glute and leg engagement as well.  10 reps on each side of your body.  Little to no rest and then on to explosive lateral move pushups.   10 to 12 reps and this exercise targets your chest, triceps and shoulders.  For circuit number 3 we are going to start with a heel raise to a shrug.  10 reps, and this exercise targets your upper back and your calves.  Little to no rest and then on to single leg dumbbell touches. Start by standing on your right leg with a slight bend at the knee, and with your right hand, hold a dumbbell on its end with your fingers.  From this position, bend over at the waist lowering the dumbbell till it touches the ground.  Then return up to the starting position.    10 reps on each side of your body, and this exercise targets your legs, and grip strength and also requires balance and coordination.  Little to no rest and then on to dumbbell jackknives.  Lying on the ground, with your legs extended and your arms extended above your head, hold a dumbbell with both hands.  From this position, raise your legs and shoulders off the ground, bringing the dumbbell toward your legs in an arching motion, to a place where they almost touch, then back down to the starting position.  10 to 15 reps, and this exercise targets your core.  Little to no rest and then on to medicine ball slams.  For this exercise we are going to do 5 slams to the left, 5 slams to the right and 5 slams to the center.    Once you have finished slamming to the left, use the same process and slam to your right.  Then front slams by raising the ball up over your head and slamming it in front of you, again, hands alert for the rebound.  This exercise targets your hips, glutes, arms and core.  Timestamps 0:00 Intro 0:36 Chest Press 0:59 Box Jumps 1:10 Split Stance Arm Curls 1:48 Squat Rotations 2:27 Single Leg Rows 3:06 Explosive Push Ups 3:32 Heel Raise To Shrugs 3:50 Single Leg Touches 4:18 Jackknives 4:40 Medicine Ball Slams' 

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