Integrated MIT Routine
A) 5 Giant Sets of 6-8 Reps each exercise CONSECUTIVELY with 90 seconds rest at the end of each round.
1) Barbell (Heavy) Deadlift
2) Plyo Push-Up with Clap (with Minimum ground contact time between each clap)
3) Plyo Squat Jump with Knee Tuck (with minimum ground contact time between each landing and jump)
4) Dumbbell Alternating Biceps Curl (Fast)
5) Speed (Jump) Rope with High Knees for 15 seconds
B) 5 Giant Sets of 8-10 reps CONSECUTIVELY at a quick pace with 60 seconds of rest at the end of each round.
1) Alternating Dumbbell Upright Rows
2) Alternating Dumbbell Standing shoulder Presses
3) Alternating Dumbbell Chest Presses in the Supine Position on a Stability Ball
4) Alternating Dumbbell Bent Over Rows (unsupported)
5) Switch Jumps (Explosive Alternating Lunge Exchange)
C) 3 Sets of Dumbbell or Kettlebell Swings for 50 Consecutive reps each arm and 90 seconds rest at the end of each set. (Option of hand exchange at top of movement - Use Caution and keep core tight at all times)
D) 5 CONSECUTIVE Sets of the below Cardio Circuit for 30 seconds each exercise with NO REST (20 Minute Total)
1) Standing Knee Raises
2) Burpees
3) Mt. Climbers
4) Stability (T-Roll) Rolls without the Push-up (Alternating side plank position)
5) Scissor Kicks from the supine position
6) Flutter Kicks from the supine position
7) Bicycles
8) Hamstring (or neck) Bridge
1) Barbell (Heavy) Deadlift
2) Plyo Push-Up with Clap (with Minimum ground contact time between each clap)
3) Plyo Squat Jump with Knee Tuck (with minimum ground contact time between each landing and jump)
4) Dumbbell Alternating Biceps Curl (Fast)
5) Speed (Jump) Rope with High Knees for 15 seconds
B) 5 Giant Sets of 8-10 reps CONSECUTIVELY at a quick pace with 60 seconds of rest at the end of each round.
1) Alternating Dumbbell Upright Rows
2) Alternating Dumbbell Standing shoulder Presses
3) Alternating Dumbbell Chest Presses in the Supine Position on a Stability Ball
4) Alternating Dumbbell Bent Over Rows (unsupported)
5) Switch Jumps (Explosive Alternating Lunge Exchange)
C) 3 Sets of Dumbbell or Kettlebell Swings for 50 Consecutive reps each arm and 90 seconds rest at the end of each set. (Option of hand exchange at top of movement - Use Caution and keep core tight at all times)
D) 5 CONSECUTIVE Sets of the below Cardio Circuit for 30 seconds each exercise with NO REST (20 Minute Total)
1) Standing Knee Raises
2) Burpees
3) Mt. Climbers
4) Stability (T-Roll) Rolls without the Push-up (Alternating side plank position)
5) Scissor Kicks from the supine position
6) Flutter Kicks from the supine position
7) Bicycles
8) Hamstring (or neck) Bridge