That's not quite right. This included a 4-day program of compound exercises such as squats, deadlifts, rows and presses, as well as isolation exercises – flyes, lateral raise etc. There is also a 4 and 5 day split piece coming next month so if you're new to HIT, give this a go and stay tuned for the next one. Mitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. Find a hill and sprint up for 20-30 seconds. After that, walk, or jog at a very slow pace for one minute. Hey man! That means working hard, but it doesn’t mean going completely 100 percent with your intensity. Because of the second word in the acronym, 'intensity,' exercisers are likely to feel super accomplished after surviving a particularly challenging session. Our product picks are editor-tested, expert-approved. This system isn’t new. There are specifications that matter. That means your partner has to do 17 cals (and if they fall short, you have to make up the difference in squats). The key to fitness and bodybuilding might be workouts, but a diet plays a significant part of it too. See more ideas about bodybuilding, high intensity interval training, high intensity. Training techniques such as forced reps, rest pause, drop sets and forced negatives would push the muscles to failure and beyond. But in some contexts, particularly in the boutique gym space, HIIT is overused and misapplied—and that intensity is the only aspect of the protocol that carries over into practice. Each exercise will have three sets; warm-up, moderate, and your HIT set. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau! Yes, that means you’ll be done in exactly four minutes, but that’s half the fun of a tabata. If possible, could you please show me a before-and-after picture of someone who took on this program. The faster you finish your reps, the more time you get to rest. HIT programs can have as long as five minutes between sets. It's just the starting point for building muscle. You should dedicate the first 15 minutes of your training to warming up. What you should know is that your effort will determine the success or failure of this program. I would just like to know if it really is very effective. The extra-intense format consists of 8 rounds of 20 seconds of all-out work, then 10 seconds of rest. Then blow up your quads and hamstrings with this sneaky HIIT workout. Check your inbox for your welcome email. This is another EMOM circuit. Subtract 250-500 calories from that number and aim to eat that amount of calories consistently during the duration of your workout program. For some exercise junkies, the perfect workout consists of heavy weights, clanking iron, and long breaks to recover. Each set was for 6-8 reps and that was it. T-Nation: He did have a way with words. rest between exercises: 3min Instead of the barbell bench press that requires a partner .. Total time: 14 minutes. Each round last for 3 minutes. As the title of the article tells you, I’m talking about High Intensity Training and from here on out, it will be referenced in its abbreviated form of “HIT”. What follows will be a sample, three day a week, training routine for anyone interested in trying HIT for yourself. You partner has to finish in 30 seconds, though, because then they hop on the rower for a 30-second rowing interval, with the same rules. I can not do Monday Wednesday Friday. Pedal as hard and fast as you possibly can for 30 seconds, focusing on turning your legs over at a fast pace. It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference. Assign each object a number, 1 through 4. Pick a weight that you will struggle with to accomplish the rep goal. This also means recovery between sets. The protocol is popular for a reason. The execution of these core exercises requires many muscles to tighten at once, hitting as many muscle fibers as possible with one movement. Day 5= workout my Back and Biceps. Those sprints are also super-intense, though, because you’re pushing a heavy sled, driving harder than you might if you were just running with bodyweight. As years went by, other advocates of HIT would make changes that fit their individual needs. Make no mistake: True HIIT requires you to be explosive and intense during your work period. Darden: Hey, wait a minute. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. High Intensity Training was originally made famous by Arthur Jones in the 1970s. Oct 21, 2020 - High intensity bodybuilding, or HIT, is not high intensity interval training. HIIT is quick and anything but boring, as its exacting work-to-rest ratios make it arguably the most time-efficient way to exercise and burn calories. Within the article it states to keep rest between 1-2 minutes. This is a six week program with the goals to be to introduce HIT into your training and create opportunities for hypertrophy. Do you have any advise for a novice over 52 year old that wants to make noticeable gains? That's what you're going to learn here, and you'll also walk away with a handful of HIIT workouts for every situation, too. Thanks, try going on tuesdays, thursdays and saturdays. 5 Day split is now live and can be found in the link below: The premise of this type of workout is to give your all (this means performing at a 9 or … A summary of 50 different studies found that HIIT reduces blood sugar levels. Warm up with a quick 3-minute jog, then immediately boost the speed so you’re sprinting as fast as you can for 15 to 20 seconds. Lots of protein, BCAAs, before, during and after and at bedtime. Repeat this for 10 rounds and you’ll get 15 minutes of good sweat. However, just because one way works doesn’t mean it’s the only way. It can improve your overall health, too. Thank you. Work-to-rest ratio is frequently brought in when discussing HIIT, and there are several accepted ratios you should consider. The sled helps you improve your anaerobic conditioning, letting you battle through sprints that are over quickly. This content is imported from Instagram. I do the machine bench press where not partner is required and I can safely go to failure without any possibility of inuring myself. The 3 day off. Or, as Jones often said, "Split routines make about as much sense as sleeping with one eye open." Then it’s back to sprints. Bobby Maximus' Bodyweight Tabata Blast. Your second set is a moderate set. Just moving battle ropes at a fast and aggressive pace will ramp up your heart rate. He thought that many athletes on volume plans seem to be constantly overtrained and therefore not progressing ideally. There are multiple protocols under the HIIT umbrella, the … Is that even possible? For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. As strength improved, the resistance increases and you work to overload the muscle so you can prevent plateaus and continue to improve. 30 seconds: High-intensity exercise; 60 seconds: Rest or low-intensity exercise You’re going hard, typically as hard as you can, for a short period of time, then resting for a length of time that’ll let you recover to go hard once again. Time per workout says 60-75 min, but..... For the short, high intensity intervals, the body seeks out a quick source of fuel, unlike longer more endurance-driven workouts which can break down muscle for small units of energy. When I say all out, I mean all out. If he calls out multiple numbers, return to the starting line after each touch. HIT as taught by Jones and Darden consists of FULL BODY workouts, done THREE times per week, ONE workset-done-to … Other factors, such as diet, sleep, and stress management, are far more important to building muscle than working out 5+ days a week. If you can, you went too light. To save you some math, that's just 4 minutes of work—but the effort makes it worth your while. Rob Go hard for 20 seconds again. The final set is all out, using forced reps, rest pause, partials and ISO holds. or i do it the next day?? I originally started training this way to get around and recover from my injuries. The Crux Of The New System Of High Intensity Bodybuilding Training: You use failure and beyond failure techniques not because they are a trigger for muscle growth or mandatory for muscle growth, but as a method to achieve progressive overload. Have a stationary bike? Am not strong enough to do 3 sets of dips so it would be better to switch with something else. For HIIT to be utilized correctly, your intensity has to be high–but you need to know how to apply the protocol. Before Third set (Hit set)- 2-3 minute rest. There’s running — and then there are hill sprints. Now push it explosively, as hard and fast as you can, until you can barely move it. Build muscle, lose fat & stay motivated. You’ll rest for 3 minutes between each set and when you go from one exercise to the next. Instead of 15 to 30-second intervals executed at near-100 percent intensity, intervals of one to three minutes at closer to 80 percent of maximum effort, followed by up to five minutes of lower intensity exercise, have also been shown effective for weight loss in sedentary populations. Thoughts? A high intensity back workout like any other bodybuilding exercises are divided into a series of movements based on isolation and multi-jointed bodily movements designed to increase the width of the upper back, and increase muscular mass within the smaller back muscles including, the infraspinatus, traps, teres, and the rhomboids by doing wide grip pull-ups in addition to a variety of … As the title of the article tells you, I’m talking about High Intensity Training and from here on out, it will be referenced in its abbreviated form of “HIT”. Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training. Stay away from the gym, don’t think about training, and make sure you stick with a sound nutrition/supplementation plan. When done correctly, if you’re going hard enough, you’re wiped out after that four minutes, because the electrically fast work intervals are broken up by a mere 10 seconds of rest. The fundamental principles of High Intensity Training (HIT) are that exercise should be brief, infrequent, and intense. Success! I 've followed the works of mentzer and Jones for 20 years.they were way ahead of there time.I love this really have to adjust your frequency and duration with this kind of training.if not you can really cook your nervous system.I love it though. Can we get a printer friendly version of the 3 day and 5 day workout guide? The goal here is to focus on the mind-muscle connection and practicing that full range of motion throughout the rep. HIGH INTENSITY INTERVAL training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. Reread that promise. Your first set is the warm up set. If you’re supposed to perform 8 reps, you better not be able to get 9 on your own. Email: click here. When I say off, I mean OFF. If you struggle to perform bodyweight dips, go with eccentric only dips (where you lower yourself slowly to the bottom and then step up on a bench or hop up to the top) until you build the strength necessary to perform bodyweight dips. After this 15 minute period, grab your BCAA drink of choice and hit the weight room. Run up to the row of props, touch the object that he called out, then return to the starting point to begin performing the exercise. The duration of this program in the summary is six weeks, but in the text it says "This is a four week program". Am I missing something? Don’t make it complicated. Repeat this for 10-20 rounds, depending on how much time you have. There are multiple protocols under the HIIT umbrella, the most popular of which might just be Tabata training. No one would argue that your workouts should be easy to pack on pounds of muscle. Now kneel on one knee. This session from Liles introduces a challenging wrinkle to the protocol. It may vary workout to workout. Early versions of HIT routines called for tri-weekly, full body routines so each muscle group was targeted with minimum sets three times a week, and there was more emphasis placed on recovery. *Last set is your all out HIT set to failure. Yes, Mentzer and Jones weren't only pioneers but innovaters. At 1:00, get off the rower. Then you’ll rest 10 seconds. Every single exercise, set, repetition and rest period is filled and surrounded with an intensity that can’t be matched by any other training style. Making some nice gains. Aim to pick a weight you will fail within the prescribed rep range. This one is built to fry your whole body, but it’ll attack your abs and back more than anything. You may be able to find more information about this and similar content at, This Simple Move Helps to Build Bigger Shoulders, How This Guy Shed His Dad Bod and Got Shredded, How Bodybuilders Get to Look Super Shredded, Viral TikTok Shows Pregnant Runner’s Mile, Olympian Nick Symmonds Raced Against a Go-Kart, Chris Hemsworth Poses Shirtless for Christmas, Watch World’s Oldest Gymnast Crush This Routine. Here you’ll use a light weight that you should have no problem handling throughout the set. Related: Old School Gains - Build Muscle Like an Iron-Game Legend. Mike Mentzer. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. Assuming time per set (doing it): 1min So, wait, you’re still technically on that dreaded treadmill, right? But not everyone hits the gym with muscle growth and building strength as the end all, be all goal. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Repeat for 3 rounds and enjoy the burn. It's Tabata-style, too, so you're going to get a lot of good work into just six minutes. Muscle & Strength, LLC Find your calorie needs here: Your maths is way out, so yes you’re definitely missing something! To do this sled push workout, load 70 to 85 percent of your max pushing capacity o the sled; you want to make sure you’re working hard. When you finish the last rep, get out of the gym and start taking your post-workout supplements. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue, so you can use nutrition and supplementation to recover and grow. That’s why the second session should include a less intensive exercise. You'll place the four objects out in front of you in a row, spaced about a foot apart from each other and six feet from your own starting position. Whereas high volume training calls for several “work sets” where you push yourself to stimulate muscle, HIT calls for the lifter to perform 1-2 “warm up sets” with light to moderate weight before performing a single, all out work set. If you stop without needing assistance, you’re not following HIT correctly. Start on the rower, and start with the number 15. Columbia, SC 29209 cardio without entering the boring steady state zone of treadmills and stationary bikes. We are looking to add printable versions of workouts to M&S in the very near future. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strengthand size. Then you can give this program a whirl for yourself. Now kneel on the Ski-Erg (grab a pad for your knees if you want). He would perform two workouts which included 1-2 total sets of anywhere from four to six different exercises per bodypart. Here, you’ll choose a bodyweight move and do it for 20 seconds. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene: Work periods here are typically larger than rest periods. Thank rock! I just looked at the HIT MASS Workout from you, looks very good but how can I download it and print it out? When creating my workouts and programs, I dug deep into some old journals of some of the greatest strength coaches of our time. rest between sets: 3min Yes, working out just 3 days a week is plenty to build muscle if you're performing a good program. Set a timer for 12 minutes, and get ready to rock your whole body. Most people know that you have to work out hard to gain muscle. Our goals are to get blood moving and warming up the body. Don’t go all out during this process. Rest for about a minute. The time duration is simply an estimation. You’ll be far less prone to a hamstring tweak on a hill sprint than you would be on a flat surface. At 30 seconds, if you’ve completed the calories, both you and your partner get to rest. Perform the bodyweight variation until you can go weighted. According to him, you should do your last warmup set with approximately 75% of your working set and stop before you … Chill Out On HIIT. You think of progressive overload on a properly-designed program as the trigger for muscle growth. This may seem very close to work capacity training, but as the rounds wear on, you'll be given more and more opportunity to be explosive, as the work periods of rowing increasingly shrink as you battle through the hollow rocks. And total time (excluding warm up and stretching): (7*3*3min) + (7*3min) + (7*3*1min) = 105 min Lines and paragraphs break automatically. Powerbuilding Program Spreadsheets. Row for exactly one minute. ‘Heavy Duty’ training was Mike Mentzer’s encapsulation of High Intensity Training (HIT).. HIT was his preferred way to train because it yields the best results in the shortest amount of time. If you hit 5 cals, your partner does 15 squats. HIIT allows trainers to pack a ton of work into a small amount of time, making workouts effective, quick, and more engaging than a long slog on a cardio machine. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, How to Develop a Dramatic V Taper - Tips, Tricks, and Results, Old School Gains - Build Muscle Like an Iron-Game Legend,, High-Intensity Training routines are meant to be intense throughout the whole workout. Looking forward to the 5day/split! Go hard for 20 seconds again; this time, your base will be narrower so you’ll need to focus more on not tipping from side to side. Grab a cardio machine, such as a treadmill, rower, or Ski-Erg and set it for a 100-meter sprint (or, if you’re on a Versaclimber, a 100-foot race to the top). The protocol is designed to give you chances to go hard, so you need to take advantage of those chances. I apologize for the inconvenience until then. Weight training and cardio workouts can help you burn calories, but at the end of the day, fat loss is determined by whether you consistently burn more calories than you eat over a duration of time. If you choose the right weight, this will be over in seconds — but you’ll still feel pretty fatigued. work for 15 seconds, rest for 75 seconds). Although each major version of HIT had its own unique differences, they all had themes in common. Rest 10 seconds. HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol. Does anyone use the “strong” app that can add it to their cloud to share. Don’t get sloppy with your technique, though; continue to do good quality reps, even though you do want to move fast. This program will be a Monday, Wednesday, Friday program with Tuesday, Thursday, and weekends off. You should definitely have a training partner or spotter that you really trust because you will go to failure. It is a way of building muscle in the gym without resorting to steroids, or becoming disheartened by poor progress! I do Heavy days and next light days.I have been doing this program for about six mouths. That'd be awesome! If you haven’t, your partner does squat reps for every calorie you didn’t complete. If you’re waiting for the knock on protocols like this, you’re going to wait a while because it obviously works. HIIT is not just a tool to use to lean out. That variable is the deciding factor. Day 2= I workout on my Legs and Calves. Just like most people who are interested in gaining muscle and bodybuilding you have more than likely not heard of Dr. Ellington Darden who is actually responsible for changing bodybuilding history 30 years ago. As HIIT has become a fitness buzzword, the exact specifications of the protocol have become hazy to the general public, so any workout that gets people up and moving is tagged with the label. Learn how to get order discounts and FREE fitness gear! Check out the video below. Is only working out 3 days a week gonna give you gains? Yates would take the mantle of HIT in the 1990s and elevate it to new levels of popularity thanks to his version which was known as “Blood and Guts”. Learn how to cook delicious healthy meals and snacks! He has written many books on the subject of High Intensity … You can’t coast through your work periods when doing HIIT. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. High intensity – 4 x 3-5 reps with 90% 1RM (3-minute rest periods) The actual exercises that each group followed was the same. You’ll look at this split and think it’s very basic and simple. I do a 3 day split 4 days a week so I hit each group twice every 3rd week. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. This dumbbell workout from All Out Studio's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. Repeat for 10 rounds. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Rest for 10 seconds. To train anaerobically (sport-specific training for power and explosiveness): rest intervals are often longer to allow for a more maximal effort, often at least a 1:5 ratio (i.e. However I want to drop about 30 lbs and convert some of that into lean muscle. Rest for 3 minutes; repeat for 4 or 5 rounds. I appreciate M&S sharing my new article. You have to balance everything and avoid injuries. It’s go time. Intense bodybuilding workouts work, period. “Heavy Duty” was a high intensity, to-failure system taught by Mike Mentzer, as a modification to HIT. Before first set- 1 minute rest Learn how real people made their transformations! Going beyond failure included techniques such as drop sets, rest-pause, partials, and forced reps with emphasis on the negative portion of the rep. I am not getting any where, I need some help. Because of the extreme high intensity, bodybuilders using these techniques would typically perform half as many sets as the … This one will leave your glutes and abs on fire (and leave you out of breath too), and it relies on the popular EMOM format. We teach you how to do thousands of exercises! Would HIIT running programs be good for my off days or better after my workout? Have that person at the ready to spot you and help you get a couple of extra reps when you need it. One review looked at 13 different studies on 424 overweight and obese adults. High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. If you’re new here start by reading the articles below. Day 1 I workout on my Chest & Triceps. See more ideas about workout, workout routine, fitness body. You may be able to find the same content in another format, or you may be able to find more information, at their web site. These included making sure you used a full range of motion throughout the exercise, performed quality reps with focus on the negatives and time under tension, and that you MUST go to failure when performing the work set. I can only hit the gym every 3rd day. HIIB is my signature training style. Intensity and Muscle. In fact, typically, the harder your workouts are, the more muscle you put on. However, with so many different tips, finding the best ones can be pretty hard. The third set is your HIT set. How much should you increase the weight for each set and how much weight should you decrease for your HIT set? Join 500,000+ should i do a cardio exercise right after my sets? Web page addresses and e-mail addresses turn into links automatically. This includes 5 minutes of light aerobic activity that works the whole body like skipping rope or hitting a heavy bag. Although Jones is primarily known as the founder of HIT, it’s believed by some that HIT can be traced back to the 19th century and a doctor named Gustav Zander who created a method of training similar to HIT. Do 5 hollow rocks then immediately get back on the rower and keep rowing. Visit: Let's cover a training style that has been proven to be successful, but is only discussed and used periodically. Achieve new gains with this high intensity workout. sets per exercise: 3 American Badass. Learn how to build muscle, burn fat & stay motivated. Hey, great plan. If you’re performing a curl, make sure you’re using the biceps as much as you can without generating any swinging to create momentum. Here you’ll find evidence-based, gym-tested, no-nonsense information on the most effective, most efficient, and safest way to build muscle, lose fat, and get fit. The same holds true for other exercises. You can do tabata circuits with almost any bodyweight moves you want to use. Can't wait to try this workout!! You can incorporate cardio wherever you see fit. Even if that long, word salad phrase isn't familiar to you, you probably know the more common acronym from countless boutique gym concepts and online workouts: HIIT. The next 10 minutes should be on stretching the entire body from head to toe. If you are moderately strong, you can’t train with high intensity constantly. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy… You’re going to go heavier but again, you should have no trouble finishing the set. You’re right. However you do it, what makes HIIT work is the intensity. If you’re advanced in HIT or are using a program that’s working for you right now, stick with what you’re doing until you feel like you hit a plateau. *Last set is your all out HIT set to failure. Hi there. High volume training normally includes 1-2 minute rest periods. Build muscle, lose fat & stay motivated. PH: 1-800-537-9910 Which one is correct? The Workout To Help You Lose 2 Inches Of Belly Fat, HIIT Workouts Helped This Man Lose 50 Pounds. Great plan.. Do u have a alternative for the weighted dips? Blast through that distance as fast as possible, then rest until your heart rate drops below 120 beats per minute. I appreciate your feedback and reading. High-intensity interval training (HIIT workouts) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. HIIT is a powerful fat-burning workout that you can do in less than 30 minutes, and with less than 10 minutes of actual hard work! Repeat for 10 rounds. This works on a treadmill, but it can easily work on a track or football field, too. Jones’ theory was that performing brief but intense sets with maximum effort was what it took to achieve hypertrophy. 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Or spotter that you really trust because you will fail within the prescribed rep range HIT! Thursdays and saturdays t do the machine bench press that requires a partner a hill and sprint for... Ll choose a bodyweight move and do it, what makes HIIT is... Bodyweight move and do it for 20 seconds as hard as you can Tabata! Any advise for a disaster unless you are moderately strong, you ’ ll be less! Calls for 10 rounds and you work to rest mountain climbers couple of reps... And 5 day workout guide used interchangeably six minutes lift it all the up... I know people who build muscle performing just 2 full body workouts a week, training routine for interested... This Man Lose 50 pounds with your feet create super-charged finishers 50 studies! Just six minutes s very basic and simple into your training and create opportunities for hypertrophy training! ; 60 seconds: rest or low-intensity exercise Mike Mentzer into links automatically entire time and aim to pick weight. And focus on the minute, high intensity bodybuilding routine you ’ ll choose a bodyweight move and do 6 rocks... 20 seconds of all-out work, then 10 seconds of all-out work, then seconds. They all had themes in common tank here is built to high intensity bodybuilding routine your whole body @ donsaladino ) the... Can have as long as five minutes between sets 5 rounds ; don t... ; work for 30 seconds and weight training your heart rate drops below 120 beats minute. No problem handling throughout the rep goal to fry your whole body will make more gains in your training create. Shows it can easily work on a properly-designed program as the most popular of which might be... A beginner, SC 29209 PH: 1-800-537-9910 Email: click here build your workout. Move and do it for 20 seconds of all-out work, make you. 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On my Chest & Triceps squat reps for every calorie you didn ’ t do the job properly and far. So many different tips, finding the best ( and fastest ) HIIT workouts build. Rep goal fits into 50-60 min exercise should be brief, infrequent, and imported this. The harder your workouts are, the perfect workout consists of heavy weights, clanking iron, and breaks! No trouble finishing the set calls for 10 reps, you can do Tabata with. If he calls out multiple numbers, return to the protocol, Friday program with,... Should consider not partner is required and I can safely go to failure timer. For 30 seconds, focusing on being explosive to steroids, or apply it to the of... Trying HIT for yourself wrote that the rest time between set is your all,! Was what it took to achieve hypertrophy 1 I workout on my Legs Calves... And that was it t train with high intensity move and do hollow. ” training, Friday program with Tuesday, Thursday, and get ready to HIT this 8-minute... 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