HIIT @HOME WITH REEBOK SOUTH AFRICA

Follow Reebok on our 4-week HIIT @HOME series. Here we will be helping you keep in shape from the comfort of your room, lounge and maybe even your kitchen. Any space will do really. Training is a part of our DNA here at Reebok. We want it to be a large part of yours too. Kickstart that fitness journey with us, today!

Set yourself up for success with week 1 of our HIIT @HOME series. You’ve got this!

READY. SET. HIIT WEEK 2

We’re hoping that week one of our @HOME work gave you the fitness kick-start you needed. Week two is here so let’s go!

LET’S GET IT! HIIT WEEK 3

We see you keeping up the pace, keep going! We’re mixing things up for week three.

DAY 1: • 5 Rounds for time • 1 Push up • 10m Shuttle run • 1 Push up • 20m Shuttle run • 1 Push p • 30m Shuttle run • 1 Push up • 40m Shuttle run • 1 Minute rest *Shuttle run: Place 2 objects 5m apart on the floor, start at one object run and touch the other object, run back and touch the first object. DAY 2: 4 Rounds • 20 Deadlift • 15 Goblet Squats • 10 Push Press • 15 Ground to overhead DAY 3: Leg It Go for as many rounds as possible. (8 minutes) Each round adds 1 rep. • 1 Burpee • 1 Squat Jump • 1 Jumping lunges each leg Into 3 Rounds • 1 Minute plank • 30 seconds rest

DAY 4: The Grind Complete in any order • 100 Jumping Jacks • 100 Push-ups • 100 Sit-ups • 100 Step-ups DAY 5: The Gun Show 3 Rounds • 5 Wall walks • 10 Dips (1min rest) • 10 Bicep Push-ups • 10 TRX row (1min rest) • 30-second straight arm in front object hold • 10 Bicep Curl Each arm DAY 6: Carry It Away Puzzle Take 3 odd objects. • A-The Lettuce • B- The Goat • C- The Lion Set 2 markers 50m apart Carry ALL 3 objects from one marker to the other, one object at a time. The lettuce cannot be left alone with the goat and the goat cannot be left alone with the lion. Get all 3 across without them eating each other. DAY 7: REST DAY

FINISH STRONG FOR WEEK 4!

Well done you’ve made it this far so let’s finish strong!

DAY 1: Skip into the week • 200 skips • Into 5 rounds of 20 • Reverse lunges • Lying leg raises • Push ups • sumo squats • 30m Shuttle run • And finish off with 200 skips DAY 2: The bleeping test Start with setting up 10m apart markers • Run from one marker to the other touching each marker • Set a timer for 1 minute. Run 1 length and rest the remaining time • Each minute add 1 length • Keep going until you cannot finish a length with the 1 min frame DAY 3: Lung it Go for 5 rounds of 12 • reverse lunges per leg • high knees • forward lunges per leg • side lunges per leg • high knees DAY 4: Snakes and ladders 1-2-3-4-5-6-7-8-9-10 squat press 1-2-3-4-5-6-7-8-9-10 tricep dip 5 burpees after each set 10-9-8-7-6-5-4-3-2-1 Inch worms 10-9-8-7-6-5-4-3-2-1 V-ups 5 burpees after each set

DAY 5: Grounded As many rounds as possible in 12 minutes 10 plank up downs 10 wide push ups 10 plank shoulder taps 10 low plank to high plank push ups 10 superman’s Into 3 rounds 20 second hand stand 20 second rest 20 low pushup hold 20 second rest DAY 6: Keep Count 20 minutes 1 push up 2 jump squats 3 odd object swing Each round multiply by the round Round 2 = 2, 4, 6 Round 8 = 8, 16, 24