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Female Over 21 Performance

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Day 1: Upper Body A + HIIT Cardio

ExerciseSetsReps
Barbell Bench Press 3 8
One Arm Dumbbell Rows 3 12
Machine Overhead Press 3 12
Dips (Optional: Assisted) 3 As many as possible
Straight Bar Curls 3 10

Day 2: Lower Body A + HIIT Cardio

ExerciseSetsReps
Barbell Squats 3 8
Leg Curls 3 12
Reverse Dumbbell Lunge 3 10
Burpees 3 20-25
Planks 3 1-2 Minutes

Day 3: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 4: Upper Body B + HIIT Cardio

ExerciseSetsReps
Seated Overhead Dumbbell Press 3 10
Lat Pull Downs 3 12
Machine Chest Press 3 10
Dumbbell Skullcrushers 3 10
Chin Ups (Optional: Assisted) 3 As many as possible

Day 5: Lower Body B + HIIT Cardio

ExerciseSetsReps
Leg Press 3 12
Stiff Leg Deadlifts 3 12
Leg Extensions 3 12-15
Bodyweight Jump Squats 3 15
Wall Sit 3 30-90 Seconds

Day 6: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Day 7: Off

* Some cardio can optionally be performed on days off or first thing in the morning.

Rest Between Sets

Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.

Exercise Form

Make sure to perform only quality reps. If your exercise form starts to break down, end the set. This will help you reduce the chance of injury.

Resistance

Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.

The combination of resistance training and HIIT cardio is an excellent choice for overall health and sports performance. Recommended cardio is 15 minutes of HIIT. HIIT is high intensity interval training.

“HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity.

Click here for 8 quality HIIT cardio workout examples.

Nutrition

For optimal performance and recovery you’ll need a proper amount of calories and daily protein. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure.

Click here to calculate your TDEE.

To maximize performance and recovery, and to build strength and muscle which will aid your performance, it is may be best to eat in a calorie surplus. Try adding an additional 200 calories per day to your TDEE. This will assist with the rate you build muscle and strength, which will help to amplify your athletic abilities.

Workout Notes

Chin ups are AMAP sets. This means as many reps as possible.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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