HIIT & Hoodrat Music

Workout

5 Squats

5 Forward Lunges with Right Leg

5 Reverse Lunges with Right Leg
5 Forward Lunges with Left Leg

5 Reverse Lunges with Left Leg

5 Squats

Rest for 30 seconds

Repeat sequence for 12 minutes

Playlist

"Rack City"
Tyga

"Headband"
B.o.B & 2 Chainz

"Clappers"
Wale

HIIT & Hoodrat Music

Workout

5 Push Ups

5 Squats 

5 Decline Push Ups

5 Narrow Stance Squats

5 Incline Push Ups

5 Wide Stance Squats

30 seconds to 1 minute of Rest

Repeat 10 times

Playlist

"No Games"

Rick Ross & Future

"In My Head"

Young Jeezy

"Go Harder"

Future

HIIT & Hoodrat Music

Workout

30 seconds of Squats

10 seconds of Rest

30 seconds of Push Ups

10 seconds of Rest

30 seconds of Mountain Climbers

10 seconds of Rest

Repeat 10 times

After the 10th set, hold a plank for as long as possible. 

Playlist

"Be With You"

Afrojack & Clinton Sparks

"Rattle (Sexy Lady)"

Bingo Players & 2 Chainz

"Thinking About You (EDX remix)"

Calvin Harries & Ayah Marar

November Workouts

Monday

Shoulders

Barbell Push Press 5x5

Dumbbell Lateral Raises

4x20

5 partial reps at the bottom

5 full reps

5 partial reps at the top

5 full reps

Barbell Front Raise 4x10

Barbell Upright Row 4xFailure

Horizontal Shrugs 4x10

Decline Push Ups 3xFailure

Tuesday

Legs

Barbell Back Squat 5x5

Bulgarian Split Squats 5x5

Reverse Lunges 5x5

Sumo Squats 5x5

Barbell Deadlifts 5x5

Walking Lunges 30

Wednesday

Back

500 meter row

Wide Grip Lat Pulldowns 4x12, 10, 10, 8

Underhand Close Grip Lat Pulldowns 4x12, 10, 10, 8

Incline Prone Reverse Flies 4x10

Incline Prone Rows 4xAMRAP with same weight as flies

1 Arm Rows 4x10, 8, 8, 6

Pull Ups 4xFailure

Thursday

Chest & Shoulders

Barbell Bench Press 5x5

Dumbbell Incline Press 4x12, 10, 8, 6

Dumbbell Upright Row 4xAMRAP with same weight as Presses

Dumbbell Press 4x8, 8, 6, 4

Dumbbell Arnold Press 4x8, 8, 6, 4

Pushups 3xFailure

Friday

Arms

Barbell Curls 4x10, 8, 8, 6

Tricep Pushups 4xFailure

Incline Dumbbell Curl 4x10, 8, 8, 6

Dips 4xFailure

Dumbbell Hammer Curls 4x10

Close Grip Bench Press 4x8

EZ Bar 21s (7 from middle to top, 7 from bottom to middle, 7 full extension) 4x21

EZ Bar Skullcrushers 4x10

HIIT & Hoodrat Music

Workout

20 seconds of Mountain Climbers

10 seconds of Rest

20 seconds of Squats

10 seconds of Rest

20 seconds of Push Ups

10 seconds of Rest

Repeat 10 times

Playlist

"Work"

Britney Spears

"Be With You"

Clinton Spark and Afrojack

"Burn"

Ellie Goulding (Mat Zo Remix)

HIIT & Hoodrat Music

Workout

Run 1/4 of a mile

10 Push Ups

10 Squats

10 Burpees

Rest for 1 minute

Run 1/4 of a mile

8 Push Ups

8 Squats

8 Burpees

Rest for 45 seconds

Run 1/4 of a mile

6 Push Ups

6 Squats

6 Burpees

Rest for 30 seconds

Run 1/4 of a mile

4 Push Ups

4 Squats

4 Burpees

Hold a wall sit for as long as possible

Playlist

"Booyah"

Showtek feat. We Are Loud & Sonny Wilson

"Sending My Love" 

(Afrojack Remix)

R3hab

"If So" 

(Magic Man Remix)

Atlas Genius

"Titanium"

(Alesso Remix)

David Guetta feat. Sia

HIIT & Hoodrat Music

Workout

As Many Rounds as Possible in 12 minutes with 

30 seconds of rest in between rounds

1 round:
4 Alternating Lunges, 4 Dumbbell/Resistance Band Shoulder Press, 4 Push Ups 
6 Lunges, 6 Presses, 6 Push Ups 
8 Lunges, 8 Presses, 8 Push Ups 
At the end of 12 minutes, hold a plank for as long as possible.

Playlist

"Work"

A$AP Ferg

"No Lie"

2 Chainz feat. Drake

"My Moment"

DJ Drama

"Versace"

Migos feat. Drake, Meek Mill, & Tyga

October Workouts

Monday

Shoulders

Barbell Push Press

Ramp the weight by 10lb each set

5x5

3x3

1x1

Military Press

5x5

Seated Dumbbell Press 4x12, 10, 10, 8

Arnold Press 4x12, 10, 10, 8 (use same weight as standard presses)

Dumbbell Lateral Raises

2x20

5 partial reps at the bottom

5 full reps

5 partial reps at the top

5 full reps

Decline Push Ups 3xFailure

Tuesday

Squats

Barbell Back Squat 5x5

Narrow Stance Squat 5x5

Wide Stance Squat 5x5

Forward Lunge 5x5

Backward Lunge 5x5

Wednesday

Back

500 meter row

Pull Ups 4x10

Close Grip (CG) Lat Pulldowns 4x12, 10, 10, 8

Wide Grip Lat Pulldowns 4xFailure with same weight as CGs

1 Arm Rows 4x12, 10, 10, 8

Horizontal Shrugs 4x10

Thursday

Arms

Barbell Curls 5x5

Dumbbell Seated Curls 4x12

Overhead Dumbbell Extensions 4x10

Dumbbell Hammer Curls 4x12

Dips 4xFailure

EZ Bar Curls 4x28

7 partial reps at bottom

7 full reps

7 partial reps at top

7 full reps

Lying EZ Bar Extensions 4x10

Friday

Deadlifts

Top ½ 5x5

Off of a Step/Box 5x5

Romanian 5x5

Traditional 5x5, 3x3, 1x1