Zero To Hero – Program – The Plan

By Content Team / August 2, 2023

WEEK 1 – Day 1				WEEK 1 – Day 2				WEEK 1 – Day 3
WARMUP				WARMUP				WARMUP
Same Before Every Workout				Same Before Every Workout				Same Before Every Workout
	Exercise	Work	Rest		Exercise	Work	Rest		Exercise	Work	Rest
1	90/90	30	/	1	90/90	30	/	1	90/90	30	/
2	Worlds Greatest Stretch	4/4 reps	/	2	Worlds Greatest Stretch	4/4 reps	/	2	Worlds Greatest Stretch	4/4 reps	/
3	Hamstring Kick	30	/	3	Hamstring Kick	30	/	3	Hamstring Kick	30	/
4	Leg Kick Back	30	/	4	Leg Kick Back	30	/	4	Leg Kick Back	30	/
5	Arm Circles	30	/	5	Arm Circles	30	/	5	Arm Circles	30	/
6	Squat Thoracic Rot	30	/	6	Squat Thoracic Rot	30	/	6	Squat Thoracic Rot	30	/
MAIN EXERCISES				MAIN EXERCISES				MAIN EXERCISES
	Exercise	Work	Rest		Exercise	Work	Rest		Exercise	Work	Rest
1	Jumping Jacks	30	30	1	Burpees	30	30	1	Jumping Jacks	30	30
2	Pushups	30	30	2	Plank Rotation	30	30	2	Pushups	30	30
3	Ab Scissors	30	30	3	Shouder Taps	30	30	3	Ab Scissors	30	30
4	Spiderman Mountain Climbers	30	30	4	Lunge Jumps	30	30	4	Spiderman Mountain Climbers	30	30
5	Jab Jab Skip	30	30	5	Side Toe Taps	30	30	5	Jab Jab Skip	30	30
2 MINUTE REST				2 MINUTE REST				2 MINUTE REST
1	Jumping Jacks	30	30	1	Burpees	30	30	1	Jumping Jacks	30	30
2	Pushups	30	30	2	Plank Rotation	30	30	2	Pushups	30	30
3	Ab Scissors	30	30	3	Shouder Taps	30	30	3	Ab Scissors	30	30
4	Spiderman Mountain Climbers	30	30	4	Lunge Jumps	30	30	4	Spiderman Mountain Climbers	30	30
5	Jab Jab Skip	30	30	5	Side Toe Taps	30	30	5	Jab Jab Skip	30	30
STRETCHING				STRETCHING				STRETCHING
Same After Every Workout				Same After Every Workout				Same After Every Workout
	Exercise	Work	Rest		Exercise	Work	Rest		Exercise	Work	Rest
1	Standing Rear Delt Stretch R	30	/	1	Standing Rear Delt Stretch R	30	/	1	Standing Rear Delt Stretch R	30	/
2	Standing Rear Delt Stretch L	30	/	2	Standing Rear Delt Stretch L	30	/	2	Standing Rear Delt Stretch L	30	/
3	Couch Stretch R	30	/	3	Couch Stretch R	30	/	3	Couch Stretch R	30	/
4	Couch Stretch L	30	/	4	Couch Stretch L	30	/	4	Couch Stretch L	30	/
5	Standing Hamstring Stretch	30	/	5	Standing Hamstring Stretch	30	/	5	Standing Hamstring Stretch	30	/
6	Glute Stretch R	30	/	6	Glute Stretch R	30	/	6	Glute Stretch R	30	/
7	Glute Stretch L	30	/	7	Glute Stretch L	30	/	7	Glute Stretch L	30	/

Course: HIIT workout program: Zero To Hero

Zero To Hero – Program – The Plan

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