Prison Body Fitness
  • Home
  • About PBF
    • About Allenwood
  • Team PBF
    • Adam
    • Vito
    • Derek
    • Rick
    • Chris
    • Eric
    • Paulie
    • Brian
    • Jay
    • Jerry
    • Membership >
      • Week 1
      • Week 2
      • Week 3
      • Forum
      • Week 4
      • Week 5
    • Prison Yard Workouts >
      • August 2010
      • September 2010
      • October 2010
      • November 2010
      • December 2010
      • June 27, 2011
      • June 28, 2011
      • June 29, 2011
      • June 30, 2011
      • July 1, 2011
      • July 5, 2011
      • July 6, 2011
      • July 7, 2011
      • July 8, 2011
      • July 11, 2011
      • July 12, 2011
      • July 13, 2011
      • July 14, 2011
      • July 15, 2011
      • July 20, 2011
      • July 21, 2011
      • July 22, 2011
      • July 25, 2011
      • July 26, 2011
      • July 27, 2011
      • July 28, 2011
      • July 29, 2011
      • August 1, 2011
      • August 2, 2011
      • August 3, 2011
      • August 4, 2011
      • August 5, 2011
      • August 8, 2011
      • August 9, 2011
      • August 10, 2011
      • August 11, 2011
      • August 12, 2011
      • August 15, 2011
      • August 16, 2011
      • August 17, 2011
      • August 18, 2011
      • August 19, 2011
      • August 22, 2011
      • August 23, 2011
      • August 24, 2011
      • August 25, 2011
      • August 26, 2011
      • August 29, 2011
      • August 30, 2011
      • August 31, 2011
      • September 1, 2011
      • September 2, 2011
      • September 5, 2011
      • September 6, 2011
      • September 7, 2011
      • September 8, 2011
      • September 9, 2011
      • September 12, 2011
      • September 13, 2011
      • September 14, 2011
      • September 15, 2011
      • September 19, 2011
      • September 20, 2011
      • September 21, 2011
      • September 22, 2011
      • September 23, 2011
      • September 26, 2011
      • September 27, 2011
      • September 29, 2011
      • September 28, 2011
      • September 30, 2011
      • October 3, 2011
      • October 4, 2011
      • October 5, 2011
      • October 6, 2011
      • October 7, 2011
      • October 10, 2011
      • October 11, 2011
      • October 12, 2011
      • October 13, 2011
      • October 14, 2011
      • October 17, 2011
      • October 18, 2011
      • October 19, 2011
      • October 20, 2011
      • October 21, 2011
      • October 24, 2011
      • October 25, 2011
      • October 27, 2011
      • October 28, 2011
      • October 31, 2011
      • November 1, 2011
      • November 2, 2011
      • November 3, 2011
      • November 4, 2011
      • November 7, 2011
      • November 8, 2011
      • November 9, 2011
      • November 10, 2011
      • November 11, 2011
      • November 14, 2011
      • November 15, 2011
      • November 16, 2011
      • November 17, 2011
      • November 18, 2011
      • November 21, 2011
      • November 22, 2011
      • November 23, 2011
      • November 24, 2011
      • November 25, 2011
      • November 28, 2011
      • November 29, 2011
      • November 30, 2011
      • December 1, 2011
      • December 2, 2011
    • Photos
  • Dynamic Warm Up
    • Dynamic Warm-Up #1
    • Dynamic Warm-Up #2
    • Dynamic Warm-Up #3
    • Dynamic Warm-Up #4
    • Dynamic Warm Up #5
  • Ultimate Core Concepts
    • Abtastic
    • Corecentric
    • Integrated Core Routines
  • MIT Routines
    • Body Weight (Iso-Ballistic) M.I.T. Routine
    • Free Weight M.I.T Routine
    • Integrated M.I.T Routine
    • Medicine Ball M.I.T Routine
    • M.I.T. Sprint Variations
    • M.I.T Explosive Cycle Day 1
    • M.I.T Explosive Cycle Day 2
    • M.I.T Explosive Cycle Day 3
    • M.I.T Explosive Cycle Day 4
    • M.I.T Explosive Cycle Day 5
    • M.I.T Explosive Cycle Day 6/Off
    • M.I.T Power Program Day 1
    • M.I.T Power Program Day 2
    • M.I.T Power Program Day 3
    • M.I.T Power Program Day 4
    • M.I.T Power Program Day 5
    • M.I.T. Power Production Lifts
    • MIT Plyo Circuit A
    • MIT Plyo Circuit B
    • MIT Plyo Circuit C
    • MIT Plyo Circuit D
    • MIT Plyo Circuit E
    • M.I.T. Power Production Plyo's
    • R.C. Body Weight Workout for Total Body
    • R.C. Body Weight Workout for Legs
    • R.C. Body Weight Workout with Partner - Abridged Version
    • R.C. Body Weight Workout with Partner - Fully Explained
    • R.C. Integrated Total Body Workout with Dumbbells
    • R.C. Solo Dungeon Workout #1
    • R.C. Solo Dungeon Workout #2
    • R.C. Barbell Workout
    • R.C. Dumbbell Workout
    • R.C. Stability Ball Workout with Body Weight
    • R.C. Stability Ball Workout with Dumbbells
    • R.C. Stability Ball Workout with Partner - Abridged Version
    • R.C. Stability Ball Workout with Partner - Fully Explained
    • R.C. Medicine Ball Workout with Partner - Abridged Version
    • R.C. Medicine Ball Workout with Partner - Fully explained
    • Super Setter for Monday
    • Super Setter for Tuesday
    • Super Setter for Wednesday
    • Super Setter for Thursday
    • Super Setter for Friday
    • Trips for Grip Group A
    • Trips for Grip Group B
    • Trips for Grip Group C
    • Trips for Grip Group D
    • Richie Rich Instructions
    • Richie Rich Day 1
    • Richie Rich Day 2
    • Richie Rich Day 3
    • Richie Rich Day 4
    • Richie Rich Day 5
    • Richie Rich Day 6
    • Richie Rich Day 7
    • Richie Rich Day 8
    • Andy's Power Plan
    • High School Football Summer Program
    • Hell in the Cell - Lockdown Routine
  • HIIT
    • Class Syllabus
    • Terms & Measures
    • Test
    • Literature
  • F.A.S.T.
    • 10/06-12/06
    • 1/07-3/07
    • 4/07-6/07
    • 7/07-9/07
    • 10/07-12/07
    • 1/08-3/08
    • 04/08-06/08
    • 07/08-09/08
    • 10/08-12/08
    • 1/09-3/09
    • 4/09-6/09
    • 1/10-3/10
  • "Top 10"
    • Bodyweight Upper Body Moves
    • Bodyweight Lower Body Moves
    • Partner Upper Body Moves
    • Partner Lower Body Moves
    • Core Moves
    • Ab Moves
    • Dumbbell Moves
    • Barbell Moves
    • Antagonistic Moves
    • Plate Moves
    • Kettlebell Moves
    • Strength Moves
    • Power Moves
    • Speed Moves
    • Balance Moves
    • Agility Moves
    • Medicine Ball Moves
    • Stability Ball Moves
    • Stairs
    • HIIT Intervals
    • Plyo Box/Plyo Step Moves
    • Slam Ball Moves
    • Bosu Trainer Moves
    • Stretches
    • Budokon Yoga Moves
  • Prison Fitness Courses
    • 50 & Over
    • Swiss Ball
    • Plyo-Medicine Ball
    • Spinning
    • Yoga
  • Eat S.M.A.R.T.
    • Smart & Simple Recipes
    • Sample Food Journal
    • SMART at Commissary
  • Train Your Brain
  • Playlists
  • FAQ
  • Store
  • Resources
  • Consulting Services
  • Contact
  • Videos

Spinning

Progressive High Intensity Interval Training (H.I.I.T.) is one of the most efficient methods used to achieve peak cardiovascular conditioning. This class targets fat loss WITHOUT inhibiting anabolism (muscle growth) in a manner that doesn't place excessive stress on the joints.
Choose to 'Live Intensely'...Make it M.I.T. for life with Prison Body Fitness.