Just the HIITs

Shield Barbell

Strength & Conditioning
Coach
Joshua Martin

Welcome to the Shield Barbell team!!

We are a busy group of people that like to train hard and make the most out of every workout. Time is money and when it comes to high-intensity interval training (HIIT), you know you will get the best bang for your buck!

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Reinforce Your Immune System
Following an active lifestyle with at least 30 minutes of exercise, three times per week has been clinically proven to lower your risk of disease. Don’t get sick, get HIIT!
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More Energy
HIIT is effective at building up your endurance and boosting your metabolism. Before long, you will be running circles around your family and friends!
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Fun and Unique Workouts!
The best part about HIIT is the endless possibilities. When you join the team, you will gain access to unique workouts that will challenge you and push you to be your best.
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Down and Dirty Workout in 30 Minutes
You're a busy person and we get that. With our 30 minute HIIT workouts, we take a focused approach and make every second count! You WILL be forged in the fire of fitness and come out leaner, stronger, and healthier than before.
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
Daily 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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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Sweating over a lifeless PDF is so outdated. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells // Kettle Bells // Medicine Balls // Sand Bags // Box // Bench // Tabata Timer App
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
HIIT Option #1 - With Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. Reverse Lunge w/Knee Drive 2. Plank Shuffle, Four Corners 3. Inchworm Pushup 4. Lateral Box Jump 5. Med Ball Toe Touch.

C

Static Stretch

1 x 5:00

Sunday
HIIT Option #2 - No Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. Air Squat 2. Plank Shuffle 3. Four Corners 4. Curtsey Lunge 5. High Knees in Place 6. Bicycle Sit-Ups

C

Static Stretch

1 x 5:00

Tuesday
HIIT Option #1 - With Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. Clock Pushup 2. Side to Side Skier 3. Powell Raise 4. Frog Jump 5. KB Up and Over 6. KB Sumo Squat with Pulse

C

Static Stretch

1 x 5:00

Tuesday
HIIT Option #2 - No Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. Clock Pushup 2. Side to Side Skiers 3. Pike Pushup 4. Frog Jump 5. Russian Twist 6. Alternating Lunges

C

Static Stretch

1 x 5:00

Thursday
HIIT Option #1 - With Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. 1/2 Turkish Getup 2. KB Rack Kneeling to Standup 3. KB Swing 4. KB Squat to Highpull 5. Hollow Hold 6. 180 Jump Squat Toe Touch

C

Static Stretch

1 x 5:00

Thursday
HIIT Option #2 - No Equipment

A

Heroic Warm-up

1 x 3:21

Circuit

B

Complete 4 rounds using 40 seconds of work followed by 30 seconds of rest between exercises. 1. Flutter Kicks 2. Side Shuffle 3. Plank Jacks 4. Star Jumps 5. V-Sit 6. Lateral Lunge w/Knee Drive

C

Static Stretch

1 x 5:00

Coach
coach-avatar Joshua Martin

Coach Martin has over 12 years of experience training military personnel and athletes of all skill levels. He is a certified Performance Enhancement Specialist and will help you conquer your fitness goals.

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Time's a wasting. Let's HIIT it!

30 minutes is all it will take to start making a positive change in your life. Start your free 7-Day Free Trial today and join us for some fun and heart-pounding action!

Start My 7-Day Free Trial
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FAQs
Do I need equipment to do these workouts?
Each workout will provide exercise options for individuals with equipment and those without.
How long does a HIIT workout last?
Our HIIT workouts will last between 20-30 minutes.
How often should I do HIIT workouts?
HIIT workouts put a lot of stress on your nervous system. It is recommended that you complete no more than 3 HIIT workouts per week.
I am already following a fitness program. Can I still do HIIT?
HIIT is a great alternative to standard cardio sessions and can easily be incorporated with your current plan.
How hard are HIIT workouts?
The difficulty is based on the intensity that an individual brings to the session. No matter what skill level, our workouts will get your heart pounding, muscles bulging and elevate your fitness.
The Proof
verified-athlete-avatar Brandon Knight

Military / Basketball Enthusiast

Verified Athlete

"Never been one to want a PT but I was tired of not getting the desired results. I DEFINITELY RECOMMEND!!! Results and improvements for me are happening weekly!!"

verified-athlete-avatar GInae Lee

Endurance Athlete

Verified Athlete

"I have been working with Josh for almost a year and couldn't be happier with my progress. I can’t wait to see what the next few months have in store! If you are looking for a coach to help you reach your fitness goals I highly recommend connecting with Josh - he might be a good fit for you, too!"

verified-athlete-avatar Andrew Rivera

Military / Bodybuilder

Verified Athlete

"Shield barbell was a great choice. I started a month ago and about to start my second month. It was just what I needed to get me back in the gym and motivated. Coach Martin is always responsive to the feedback you put on the app or any other questions you may have. I highly recommend!"

verified-athlete-avatar Hunter Angus

Military / Hockey Player

Verified Athlete

"After returning from deployment I struggled with consistency and finding workouts right for me. Josh offered me a great program to get me where I wanted to be. The program offered me diverse lifts and pushed me to my limits. I saw the results I was hoping for and would 10/10 recommend."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Just the HIITs
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Just the HIITs
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Just the HIITs
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