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30 DAY HIIT

DAY 1 | CARDIO

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  20 Sec high knees
  • -  20 Sec Squat
  • -  20 Sec basic burpees

DAY 2 | ELBOW PLANK

  • -  10 seconds | 20 seconds rest
  • -  10 seconds | 20 seconds rest
  • -  20 seconds | 30 seconds rest
  • -  20 seconds | 60 seconds rest
  • -  10 seconds | 30 seconds rest
  • -  10 seconds | 20 seconds rest
  • -  10 seconds | 10 seconds rest
  • -  10 seconds | done

DAY 3 | ONE & ONE

  • -  1 minute each exercise
  • -  1 minute rest after each exercise
  • -  High knees
  • -  Jumping Jacks
  • -  Squats
  • -  Side leg raises
  • -  Toe tap jumps
  • -  Lunge kicks
  • -  Plank leg raises
  • -  Climbers
  • -   Plank jacks

DAY 4 | BURPEES

  • -  10 seconds | 10 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  30 seconds | 30 seconds rest
  • -  40 seconds | 60 seconds rest
  • -  30 seconds | 30 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest

DAY 5 | PLANK HIIT

  • -  Level 1 - 5 Rounds
  • -  Level 2 - 10 Rounds
  • -  Level 3 - 15 Rounds

1 Minute rest between rounds

  • -  15 sec plank jacks
  • -  15 sec plank leg raises
  • -  15 sec climbers

DAY 6 | ABS

  • -  Level 1 - 3 Rounds
  • -  Level 2 - 6 Rounds
  • -  Level 3 - 9 Rounds

1 Minute rest between rounds

  • -  15 sec crunches
  • -  15 sec reverse crunches
  • -  15 sec air bike crunches

DAY 7 | HIGH KNEES

  • -  Level 1 - 5 Rounds
  • -  Level 2 - 10 Rounds
  • -  Level 3 - 15 Rounds
  • -  30 seconds | 15 seconds rest
  • -  30 seconds | 60 seconds rest

DAY 8 | CARDIO HIIT

  • -  Level 1 - 5 Rounds
  • -  Level 2 - 10 Rounds
  • -  Level 3 - 15 Rounds

1 Minute rest between rounds

  • -  20 sec half jacks
  • -  20 sec side-to-side jumps
  • -  20 sec raised arm circles

DAY 9 | PLANK

  • -  Level 1 - once
  • -  Level 2 - twice
  • -  Level 3 - 3 times

move from one plank to the next with no rest in between up to 2 minutes rest between sets

  • -  10 second plank
  • -  10 second elbow plank
  • -  20 second one arm plank (10 seconds each arm)
  • -  10 second elbow plank
  • -  10 second plank

DAY 10 | ONE & ONE

  • -  1 minute each exercise
  • -  1 minute rest after each exercise
  • -  half jacks
  • -  jump Ts
  • -  jumping jacks
  • -  plank jacks
  • -  climbers
  • -  alt arm/leg raises
  • -  squats
  • -  side leg raises
  • -   toe tap hops

DAY 11 | ABS

  • -  Level 1 - 3 rounds
  • -  Level 2 - 6 rounds
  • -  Level 2 - 9 rounds

1 Minute rest between rounds

  • -   20 sec flutter kicks
  • -  20 sec sit-ups
  • -  20 sec sitting twists

DAY 12 | PLANK HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  15 sec climbers
  • -  15 sec plank leg raises
  • -  15 sec plank arm raises
  • -  15 sec plank jacks

DAY 13 | HALF JACKS

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds
  • -  30 seconds | 15 seconds rest
  • -  30 seconds | 60 seconds rest

DAY 14 | UP & DOWN PLANKS

  • -  10 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  30 seconds | 40 seconds rest
  • -  30 seconds | 60 seconds rest
  • -  20 seconds | 40 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  10 seconds | 20 seconds rest
  • -  30 seconds | 40 seconds rest
  • -  10 seconds | done

DAY 15 | ABS

  • -  Level 1 - 3 rounds
  • -  Level 2 - 6 rounds
  • -  Level 3 - 9 rounds

1 Minute rest between rounds

  • -  15 sec flutter kick
  • -  15 sec sitting twists
  • -  15 sec leg raises
  • -  15 sec leg circles

DAY 16 | CARDIO HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  15 sec high knees
  • -  15 sec side leg raises
  • -  15 sec half jacks
  • -  15 sec lunge step-ups

DAY 17 | PLANK

  • -  Level 1 - once
  • -  Level 2 - twice
  • -  Level 3 - 3 times

move from one plank to the next with no rest in between up to 2 minutes rest between sets

  • -  30 second elbow plank
  • -  20 second plank
  • -  20 second raised leg plank (10 seconds each leg)

DAY 18 | CLIMBERS

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds
  • -  30 seconds | 15 seconds rest
  • -  30 seconds | 60 seconds rest

DAY 19 | FIGHTER

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  30 sec turning kicks
  • -  30 sec punches

DAY 20 | CARDIO HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  20 sec high knees
  • -  20 sec toe tap hops
  • -  20 sec climbers

DAY 21 | ELBOW PLANK

  • -  10 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  30 seconds | 40 seconds rest
  • -  60 seconds | 60 seconds rest
  • -  20 seconds | 40 seconds rest
  • -  20 seconds | 20 seconds rest
  • -  10 seconds | 20 seconds rest
  • -  10 seconds | done

DAY 22 | HIIT PLANK

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  15 sec plank leg raises
  • -  15 sec plank jacks
  • -  15 sec plank arm raises
  • -  15 sec plank jump-ins

DAY 23 | CARDIO HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  30 sec half jacks
  • -  20 sec high knees
  • -  10 sec climbers

DAY 24 | ABS

  • -  Level 1 - 3 rounds
  • -  Level 2 - 6 rounds
  • -  Level 3 - 9 rounds

1 Minute rest between rounds

  • -  15 sec sit-ups
  • -  15 sec sitting twists
  • -  15 sec flutter kicks
  • -  15 sec scissors

DAY 25 | HIGH KNEES

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds
  • -  30 seconds | 10 seconds rest
  • -  30 seconds | 30 seconds rest

DAY 26 | PLANK

  • -  Level 1 - once
  • -  Level 2 - twice
  • -  Level 3 - 3 times

move from one plank to the next with no rest in between up to 2 minutes rest between sets

  • -  30 second plank
  • -  10 second push-up plank
  • -  20 second plank
  • -  20 second one leg plank (10 seconds each leg)
  • -  10 second one leg push-up

DAY 27 | CARDIO HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 minute rest between rounds

  • -  20 sec high knees
  • -  20 sec side leg raises
  • -  20 sec climbers

DAY 28 | FIGHTER

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds
  • -  30 seconds | 10 seconds rest
  • -  30 seconds | 30 seconds rest

DAY 29 | ABS

  • -  Level 1 - 3 rounds
  • -  Level 2 - 6 rounds
  • -  Level 3 - 9 rounds

1 Minute rest between rounds

  • -  15 sec crunches
  • -  15 sec air bike crunches
  • -  15 sec flutter kicks
  • -  15 sec knee-to-elbow sit-ups

DAY 30 | CARDIO HIIT

  • -  Level 1 - 5 rounds
  • -  Level 2 - 10 rounds
  • -  Level 3 - 15 rounds

1 Minute rest between rounds

  • -  20 sec side-to-side jumps
  • -  20 sec squats
  • -  20 sec basic burpees

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.