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STRONGER 30x30Training GuideCopyright 2021hiitburn.comDISCLAIMER: The information provided in this guide is for educational purposes only. We arenot doctors and this is not meant to be taken as medical advice and this is not a prescribed diet.This information is not prescribing nutritional interventions to treat diseases or their symptoms.The information provided in this guide is based upon our own experiences as well as our owninterpretations of the current research that is available for strategies to help build healthy eatinghabits. The advice and tips given in this guide are meant for healthy adults only. You shouldconsult your physician to insure advice and tips given in this guide are appropriate for yourindividual circumstances. If you have any health issues or pre-existing conditions, please consultyour physician before implementing any of the information provided below. This product is forinformational purposes only and the author does not accept any responsibility for any liabilitiesor damages, real or perceived, resulting from the use of this information. All rights reserved. Nopart of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system,or translated into any language, in any form, without the written permission and signature of theauthor.

STR O NG E R 30 X 30WELCOME TO STRONGER 30 X 30This is a High Intensity Interval Training (HIIT) workout program that utilizesdumbbells to help you get stronger while also creating an amazing burn inevery workout!The workouts will be focused around lower body, upper body, and full body.We also include a warm up and cool down in each workout, and you’ll also hityour core and cardio!The workouts are follow along and right around 30-minutes each. The greatthing about STRONGER 30x30 is that you can go at your own pace during theworking interval.Modifications are provided throughout the videos, so modify as needed.Remember, this isyou vs. you, so challenge yourself each day you show up to do the workouts.Let’s get to it!Documenting your journeyIt’s incredibly powerful to see progress through photos and videos.We’d love to see your journey through STRONGER 30x30 onsocial media.Instagram: Tag @hiitburnUse these Hashtags on your posts: #hiitburnFacebook: This is a great way to really document, get motivated andinspire daily! We can’t wait to see your posts!1

STR O NG E R 30 X 30STRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As amethod for evaluating progress, we will do this Strength Test at the beginning of thechallenge, and again at the end of the challenge!Bodyweight Push TestComplete as many Push Ups as possible without rest. If you can’t get a full Push Upor very few, start by getting as many full push ups as you can, and then move intoIncline Push Ups and get as many of those as you can! If you can’t get any full pushups, simply start with Incline Push Ups.This test helps analyze strength in your chest, shoulders, triceps, and abs.Bodyweight Pull TestPulling movements can feel more challenging to do with no equipment, but we haveTONS of options for you to choose from if you do have some minimal equipment ordon’t have any equipment at all.Complete as many Pull Ups (or the outlined variations) as possible without rest. If youcan’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning holdyourself at chin level on the bar for as long as possible and record the time.Another option for the Pull Test is doing as many Bodyweight Rows as possiblewithout rest. These can be done on a barbell at a low height, rings, TRX bands, or avery sturdy table. If you don’t have access to any bar, but do have a dish towel or aband, you can do Towel/Band Rows, and get as many as possible without rest! Keeptension on the towel/band the entire time.This test helps analyze strength in your back, biceps, shoulders, traps, and abs.Bodyweight Anterior Chain TestComplete as many Squat Jumps as possible without rest. If you can’t complete aSquat Jump, you can modify with Air Squats or Box Squats.This test helps analyze strength in the anterior chain (AKA front part of your body, forthis test specifically, your legs) such as your quads.Bodyweight Posterior Chain TestComplete Single Leg Glute Hold as long as possible without rest. Record the time.After your first leg, test the other leg as well! If you can’t complete a Single Leg GluteHold, you can modify with Glute Bridge Hold, which will have both legs on the ground.This test helps analyze strength in the posterior chain (AKA back part of your body, forthis test specifically, your legs) such as your glutes and hamstrings.2

STR O NG E R 30 X 30STRENGTH TEST – QUICK GUIDEBodyweightPush TestPush UpsUntil FailurePull TestPull Ups*Until Failure*or modification.Bodyweight Rows until failure or PullUp Hold for TimeAnteriorChainSquat Jumps*Until Failure*or modification.Air Squats or Box SquatsPosteriorChainSingle Leg GluteHold* (bothlegs)For Time*or modification.Glute Hold (two feet)STRENGTH TEST - VIDEO LINKSCLICK HERE FOR ALL VIDEOS- Pushups- Pullups- Bodyweight Rows- Squat Jumps- Bodyweight Squats- Single Leg Glute Holds3

STR O NG E R 30 X 30THE WORKOUTSFor all of these workouts, there are a couple of ways you can challengeyourself and keep making progress:Lift heavier weights over time during the working intervals. This will helpcontinue to build muscle and get stronger. With this approach, you mayget fewer reps during the interval, but as long as you are challenging yourself, you’ll be getting stronger and more defined!Lift light to moderate weights during the working intervals. This will makethe workout feel like high intensity cardio with added resistance. With thisapproach, you may get more reps during the interval to feel the burn andget your heart rate up!Both approaches are great options, it just depends on your goals, whattypes of weights you have access to, and what you enjoy!For video exercises descriptions, you can visit:https://hiitburn.com/s30dl-21ch-hb/4

STR O NG E R 30 X OUT8WORKOUT9WORKOUT10RESTWEEK 4WEEK 1WEDNESDAYWEEK 2STRENGTHTESTTUESDAYWEEK T9STRENGTHTESTWORKOUT10REST

WORKOUT #1SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOLEGS & GLUTESREPSRESTSETSWarm Up1ASquat to Stand30 sec.25 sec.1BInch Worm30 sec.25 sec.1CScissor Jacks30 sec.25 sec.2Dumbbell Goblet Squats40 sec.420 sec.3Dumbbell RDL40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Glute Raise30 sec.315 sec4BDB Alternating Lateral Lunges30 sec.315 sec5ADB Alternating Reverse Lunges30 sec.315 sec5BGlute Clams30 sec.315 sec6AIncline Push Ups30 sec.315 sec6BSquat Jacks30 sec.315 sec6CReach Forward Plank30 sec.315 secHIIT FinisherCOACHING TIPFocus on your mind-muscle connection in this workout. For squattingmovements, focus on feeling the burn in your quads and on deadlift andglute raise movements, focus on squeezing your glutes!6

WORKOUT #2SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOBACK, BICEPS, TRICEPS, ABSREPSSETSRESTWarm Up1ABird Dog30 sec.25 sec.1BWorld’s Greatest Stretch30 sec.25 sec.1CJumping Jacks30 sec.25 sec.2DB Bent Over Row40 sec.420 sec.3Dumbbell Bear Crawl Renegade Row40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Bicep Curl30 sec.315 sec4BDips - Legs Extended30 sec.315 sec5APlank to Push Up30 sec.315 sec5BSky Reaches30 sec.315 sec6ASquat Jacks30 sec.315 sec6BMountain Climbers30 sec.315 sec6CShoulder Taps30 sec.315 secHIIT FinisherCOACHING TIPBear Rows are challenging, but great for strengthening your back and abs.Focus on staying steady by squeezing your core.7

WORKOUT #3SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOLEGS & GLUTESREPSRESTSETSWarm Up1AAir Squat30 sec.25 sec.1BAdductor Rocks30 sec.25 sec.1CHigh Knees30 sec.25 sec.2Dumbbell Bulgarian Split Squat40 sec.420 sec.3Dumbbell Hip Thrust40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Alternating Lateral Lunges30 sec.315 sec4BDumbbell Glute Bridge30 sec.315 sec5ADumbbell Deadlift30 sec.315 sec5BFrog Glute Raises30 sec.315 sec6AAlternating Reverse Lunges30 sec.315 sec6BOutside Mountain Climbers30 sec.315 sec6CSquat to Toes30 sec.315 secHIIT FinisherCOACHING TIPFor the Bulgarian Split Squats, focus on keeping the majority of yourweight in your front foot and use the back foot that is elevated for balance.8

WORKOUT #4SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOCHEST, SHOULDERS & ABSREPSRESTSETSWarm Up1AInch Worm30 sec.25 sec.1BCat Cow30 sec.25 sec.1CIce Skaters30 sec.25 sec.2Dumbbell Chest Press40 sec.420 sec.3Dumbbell Overhead Press40 sec.420 sec.StrengthStrength SuperSets4ADumbbell V Sit Press (15 sec/side, w/ 5 sec transition)30 sec.315 sec4BDumbbell Chest Fly30 sec.315 sec5AHollow Body Hold30 sec.315 sec5BDumbbell Lateral Shoulder Raises30 sec.315 sec6ASquat Jumps30 sec.315 sec6BIn-N-Outs30 sec.315 sec6CShoulder Taps30 sec.315 secHIIT FinisherCOACHING TIPA lot of these exercises may not seem like they are “ab” exercises (likeOverhead Press!), but they really utilize core strength, so focus on squeezing your core throughout the movements.9

WORKOUT #5SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOFULL BODYREPSRESTSETSWarm Up1AWalking Hip Stretch30 sec.25 sec.1BAlternating Lateral Lunges30 sec.25 sec.1CScissor Jacks30 sec.25 sec.2Dumbbell Alternating Reverse Lunges40 sec.420 sec.3Dumbbell Single Arm Row (20 sec/ side)40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Glute Raises30 sec.315 sec4BDumbbell Arnold Press30 sec.315 sec5ADumbbell Split Squat (15 sec/side)30 sec.315 sec5BDumbbell Half Kneeling Overhead Press (15 sec/side)30 sec.315 sec6ASquat to Squat Jump30 sec.315 sec6BSit Through30 sec.315 sec6CLeg Raises30 sec.315 secHIIT FinisherCOACHING TIPThis workout is hitting a little bit of EVERYTHING! Make the most out ofeach exercise because each of them are important as we are targetingtotal body today.10

WORKOUT #6SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOLEGS & GLUTESREPSRESTSETSWarm Up1AWalking High Kicks30 sec.25 sec.1BBird Dog30 sec.25 sec.1CSquat to Toes30 sec.25 sec.2Dumbbell Front Squat40 sec.420 sec.3Dumbbell Single Leg Hip Thrust40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Alternating Reverse Lunges30 sec.315 sec4BDumbbell Glute Raises30 sec.315 sec5ADumbbell Goblet Squats30 sec.315 sec5BDumbbell Alternating Lateral Lunges30 sec.315 sec6AIce Skaters30 sec.315 sec6BJumping Jacks30 sec.315 sec6CWalking Lunges30 sec.315 secHIIT FinisherCOACHING TIPThere are a lot of single leg moves in this workout, which are super helpfulfor correcting imbalances and continuing to get stronger!11

WORKOUT #7SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOBACK, BICEPS, TRICEPS & ABSREPSSETSRESTWarm Up1AInch Worm30 sec.25 sec.1BWorld’s Greatest Stretch30 sec.25 sec.1CQuick Feet30 sec.25 sec.2Dumbbell Renegade Row40 sec.420 sec.3Dumbbell Bent Over Row40 sec.420 sec.StrengthStrength SuperSets4AClose-Grip Push Ups30 sec.315 sec4BIn-N-Outs30 sec.315 sec5ADumbbell Bicep Curl30 sec.315 sec5BDumbbell Arnold Press30 sec.315 sec6AT Push Ups30 sec.315 sec6BHip Ups30 sec.315 sec6CBear Crawl Side to Side30 sec.315 secHIIT FinisherCOACHING TIPClose Grip Push Ups really target your triceps as well as your chest! Modify if needed because these are challenging (but really effective!).12

WORKOUT #8SETS EXERCISECLICK HERE FOR FOLLOW ALONG VIDEOLEGS & GLUTESREPSRESTSETSWarm Up1AKnee Tucks30 sec.25 sec.1BKneeling 90/90 Half Split30 sec.25 sec.1CJumping Jacks30 sec.25 sec.2Dumbbell RDL40 sec.420 sec.3Dumbbell Single Leg Hip Thrust40 sec.420 sec.StrengthStrength SuperSets4ADumbbell Hip Thrusts30 sec.315 sec4BDumbbell Split Squats (15 sec/side)30 sec.315 sec5ADumbbell Step Ups30 sec.315 sec5BDumbbell Squat Thrusters30 sec.315 sec6ASquat Jacks30 sec.315 sec6BShoulder Taps30 sec.315 sec6CGlute Raises30 sec.315 secHIIT FinisherCOACHING TIPSquat Thrusters are tough strength-wise and also they get your heart rateup! Focus on using your legs for power and drive your hips to get the momentum of the weights into the overhead position.13