HIIT: Training by Aaliyah Cash in TrainHeroic

HIIT

Fit U

Coach
Aaliyah Cash

HIIT-style training is for those wanting to:

  1. Lose weight
  2. Gain muscle definition
  3. Challenge their endurance.

Have a tight schedule? Workouts are short and sweet, no more than an hour. Want to work on mobility? I incorporate banded exercises prior to training that will help you progress as an athlete, improve on posture and enhance your full range of motion.

I tailor my workouts for those beginning there fitness journey, however, all exercises can be progressed to fit an advanced athlete. Helping you improve on mobility and technique is one of my specialties in training/coaching.

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Full-Body Benefits
1) Increase muscle size 2) Increase metabolism (burn fat easier when not exercising) 3) Strengthen your heart and oxygen capacity with quick movements and low rest periods HIIT will help increase your lean muscle mass when combined with consistent strength training. Reap the benefits and find what fits you!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Resistance Bands
Recommended
Jump Rope // Kettlebell // Mini Resistance Bands // Resistance Tubes // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-25

A1

Bird Dog

1 x 10

A2

Dead Bug

1 x 10

A3

Air Squat

2 x 10

A4

Arm Circles

2 x 10

A5

Calf Raise

2 x 10

A6

Inchworm

2 x 10

A7

Push-Up

2 x 10

B1

Glute Bridge

2 x 10 @ 15 lb

B2

Frog Bridge

2 x 10 @ 15 lb

C1

DB Front Squat

6 x 12

C2

Burpee

6 x 12

C3

Sit-up

6 x 12

Tuesday
2021-10-27

A1

Bird Dog

1 x 10

A2

Dead Bug

1 x 10

A3

Air Squat

2 x 10

A4

Arm Circles

2 x 10

A5

Calf Raise

2 x 10

A6

Inchworm

2 x 10

A7

Push-Up

2 x 10

B1

Banded Hip Hinge

2 x 10

B2

Kneeling Hip Flexor Stretch

2 x 45

C1

Dumbbell Romanian Deadlift (DB RDL)

5 x 8

C2

DB Lunges

5 x 8

C3

Jump Rope

5 x 50

D

Hamstring Rope Stretch

2 x 0:30

Thursday
2021-10-29

A1

Bird Dog

1 x 10

A2

Dead Bug

1 x 10

A3

Air Squat

2 x 10

A4

Arm Circles

2 x 10

A5

Calf Raise

2 x 10

A6

Inchworm

2 x 10

A7

Push-Up

2 x 10

B1

Band Chest Pulls

2 x 10

B2

Band Pull through

2 x 10

C1

Rowing

6 x 20 @ 150

C2

DB Deadlift

6 x 12

Coach
coach-avatar Aaliyah Cash

Coach/Trainer. Previous collegiate lacrosse athlete. Bachelor's Degree in Exercise Science. Certified Nutrition Coach. I help others become the best athletes they can be, whether seasoned weight lifters or just starting. Exercise routines are unique for every individual, and it's worth finding the right fit for you and sticking to a consistent routine!

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FAQs
Who is this for?
Beginners, the experienced, anybody looking to make a physical change and that likes competition. What you put into this is what you get out of it.
Why HIIT?
I think HIIT is for those that like competition. Whether that be competing against your own times (because you are your own competition), OR, competing against others. It's also great for weight loss and building muscle.
How much communication will I get with the coach?
Coaches are on the app daily, responses will be given as soon as possible.
What if I miss a day?
It's not the end of the world, pick back up the next day or when you can. Remember, consistency is key to getting the results you want so committing to a schedule is always best.
The Proof
verified-athlete-avatar Apryl Compher

Strength Training Client/Dog Mama

Verified Athlete

"Training with Aaliyah is like that one teacher in high school you love to hate. She challenges you and you want to learn, but you whine while doing it because it’s not easy"

verified-athlete-avatar Brianna Bagby

College Advisor/Oly Lift Client

Verified Athlete

"I improved my form through different mobility exercises, doubled my PR's, learned proper form. I became the strongest I’ve ever been and got lots of muscle definition, which is very empowering, wanting me to continue to see what my body can do physically."

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HIIT
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HIIT
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