HIIT and Strength Workout – Density Training

Density circuit using the AMSAP model doing As Many Sets As Possible for 15, 20 or 30 minutes. Keep the weight moderate to heavy but do not compromise your form and technique. This workout is a HIIT and strength endurance which is great for building lean muscle, getting strong and burning fat. This is challenging but a great way to change up your regular routine with a workout that gets results HIIT and Strength Workout Perform AMSAP in 15 min of the following: Barbell Deadlifts – 10 reps Plyo Push Ups – 10 reps Goblet Squats – 10 reps Swiss Ball Jacknife – 7 reps  

Density Bodyweight Training and Abs/Core Circuit


Density Bodyweight Training and Abs/Core Circuit Density Circuit Perform each exercise for the prescribed reps and complete AMSAP (As Many Sets As Possible) in 20 minutes. Density Circuit
  1. Dips x 5 reps
  2. Jumping Lunges x 10 reps (each leg)
  3. Ring Chin Ups/Pull Ups x 5 reps
  4. Jump Rope Sprints x 20 (each leg)
Abs and Core Finisher Perform each exercise for 45 sec-15 sec one after the other. Rest for 2 minute and repeat 1. Abs Roll Outs/Swiss Ball Roll Out 2. Reverse Mountain Climbers 3. Side to Side Plank Leg and Arm Raise 4. Flutter Kicks 5. Side to Side Bridges