Intense Hill Workout for Anyone Wanting to Spice their Workout (No Equipments)

Hill workouts are one of the best form of trainings you can do, they take your training to the next level. Therefore, I have decided to write up a full hill workout that I would normally create for a cliente for free. I hope you guys try it out and enjoy it!

Warm-up:

  1. 10 min run

  2. 3 sets of high knees, 3 sets of A kips, 3 sets of B skips (all up the hill)

  3. 2 easy runs up the hill at 70% speed

Workout

  1. Hit sprints 5 total sets (one full set is when you perform the other workout immediately that goes with that set)

  2. Hill sprint 1, once you get up the top do 10 pushups (take a minute break, walk down)

  3. Hill sprint 2, once at the top do push up toe touches for 20 seconds (take a minute break, walk down)

  4. Hill sprint 3, once at the top, holds the pushup position for 40 seconds, keeping the core tight. (take a minute break, walk down)

  5. Hill sprints 4, once at the top, do a 45 second push-up, one push-up should take 45 seconds, slowly go down, slowly come back up (take a minute break, walk down)

  6. Hill sprints 5, once at the top, push-up into burpees, a total of 6 push-ups and six burpees (take a minute break, walk down)

  7. 4 minute break

Set two

  1. Lunges up the hill 3×10 (10 each leg), each set you will lunge back down the hill which will also be 3×10 (10 each leg), essentially going up and down the hill is one complete set. (one full set is when you perform the other workout immediately that goes with that set)

  2. After first set of lunges you will immediately do 12 squats

  3. After second sets of lunges you will immediately perform 180 squat jump turn, 10 total turns

  4. After the third set of lunges you will immediately perform mountain climber burpees (mountain climbers for 5 seconds, then burpees, a total of 5 total jumps into burpees, so 25 second of mountain climber when added up)

  5. 4 minute break

Set 3

  1. Broad jumps up the hill 5×5 (one full set is when you perform the other workout immediately that goes with that set) (two minute break after each set)

  2. First set of broad jumps, after completing the broad jump you will side squat walk up (8) the hill beginning with your one side and switch to the other side (8) walk back down and take a (2 min break)

  3. Second set of broad jumps, after completing it walk back down and do push up toe touches for 20 seconds (2 min break)

  4. Third set of broad jumps, after completing walk back down, regular burpees 6 reps (2 min break)

  5. Fourth set of broad jumps, walk back down, 12 reps of quick squats

  6. Fifth set of broad jumps, walk back down, jump lunges alternating legs 6 each leg

  7. 4 min break

Set 4

  1. Power skips up the hill, 4×6, after each set do 3 push ups

  2. First set perform with right leg

  3. Second set perform with left leg

  4. Third jump with perform right leg

  5. Fourth set perform with left leg

Finish with stretching and rolling out

#tryit #faster #explosive #jumping #running #fit #hillworkout #noequipments #sprints #motivation #lunges #fitmotivation #fitness #stronger #squats #burpees #hill

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