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HIIT Cluster Method Fitness Programme

HIIT Cluster Method Fitness Programme March 17, 2015Lifestyle0 Comments

This week our resident personal trainer Dan Chapman is being hard to the core! If you want to burn fat and change your body shape then Dan is the man to give you great fitness advice. Dan Chapman has become London’s go-to Celebrity Coach for fat loss & Body sculpting. Dan’s signature 3 week “IGNITE PROGRAMME” incorporates his unique Free-form HDT and HiiT platforms which work the entire body burning more fat in less time.

The HIIT Cluster Method, or as Dan describes as his evil invention, is a short explosive metabolic workout, ideal for busy people. Over to Dan for his killer workout!

Each HIIT Fix Workout is based on 2 or 3 single, free form exercises, as a combo of both resistance and body weight that are performed back to back, with just enough time to catch your breath and switch exercises every 30 seconds. You can do it wherever and whenever, to inject an adrenaline, fat burning shot into your training!

Aim for maximum output for the duration of the workout, but take time to get used to the moves first. Set yourself a goal, get in the flow, work hard and watch your progress!

Tips for Max Output:

Move fast as you can with perfect form
Increase resistance of weights weekly
Squat deeper
Press lower
Jump higher
Imagine each movement is your last

HIIT Cluster Method Fitness Programme

This HIIT WORKOUT is a 10 minute upper body + core workout which will annihilate every muscle fibre in your upper body + hitting your midsection while torching fat from your entire body . This can be done ANYWHERE with little space so there’s NO excuses

Equipment:

Medicine ball 5kg to 10kg or more
Dumbbells 3kg to 10kg or more
Foam roller full length
Skipping rope
Gym mat
Interval timer

THE WORKOUT

30 second: crawl out-push-up-thruster (combo)
30 second: super hero crunch
30 second: commando crawls
-1 minute: skipping
30 second: crawl out-push-up-thruster (combo)
30 second: super hero crunch
30 second: commando crawls
-1 minute: skipping
Repeat HIIT cluster one more time

The moves

CRAWL OUT- PUSH-UP THRUSTER COMBO

1. Stand with feet wider than shoulder width apart with medicine ball centred on the floor.
2. Reach down towards the floor and crawl out on your hands until you end up in a push-up position . Core strong back straight . 3. perform one push-up then immediately walk your hands back reversing the crawl . Before you straighten up, grab the medicine ball on the way up now straighten up your body with the ball in your hands and in one fluid movement drive the ball straight up above your head
4. Place the medicine ball back down to the starting position and continue to repeat the same Crawl sequence

Simplify It

1.Perform push-ups on knees, if full push-ups are to hard
2.Increase rest time and take more breathers
3.You can lose the medicine ball and just reach up if you have shoulder issues

SUPERHERO CRUNCH

1. Grab a pair of dumbbells Lie flat on your back with your feet flat on the floor
2. Extend your arms so that the Dumbbells are directly above your chest as if you were about to perform a chest press  3. Keeping your arms extended bring yourself up into an upright seated position so that your arms are now above your head
4. Keeping your abdominals engaged and flexed slowly reverse the movement making sure you keep constant tension on your mid section lowering yourself down gradually vertebrae by vertebrae until you return back to your starting position

Simplify It

If weights are a challenge for you then perform this movement without resistance and with your arms still extended in the same position

COMMANDO CRAWLS

1. Get a mat or just being on carpet is fine . Place a foam roller on the floor by your feet .

2. Get yourself into a plank position with your lower legs resting on the foam roller and Adjust so that the roller is resting just below your knees .

3. Keeping your core pulled in tight and engaged start to crawl forward on your forearms until the roller rolls down your shins and ends up near your feet . It normally takes four to five steps until in this position

4. Now reverse the crawl until the roller ends up bellow your knees again

Simplify It

1. This is a super challenging movement so if you don’t feel confident enough to crawl then just stay in a static plank position with shins resting on the roller
2. Start slow and just crawl out as far as you can go even if it’s only one step until you start to increase your core strength

P.S Check out the rest of Dan’s fitness articles here on LadyM Presents

Dan Chapman’s website is here for you to learn more about how he can change your body and your fitness mindset and follow him on twitter, instagram and facebook.

Tags: Dan Chapman, fitness, HIIT, HIIT Cluster Method Fitness Programme, Personal Trainer