HILO Fitness Club

The HILO Method 

We believe in progress, high intensity and splits in our workouts 

We incorporate weightlifting, jumprope, kettlebells, bodyweight, rowing, running ect. Into our workouts

If you don’t have kettlebells or barbells your can sub for dumbbells or similar bodyweight exercises 

We love to do EMOM and AMRAP Workouts 5 Days per week focusing on progression and splits. All of our workouts incorporate some full body movement as well but also let you isolate muscle growth for specific days. Increase your weight by a small amount every other week and you will feel stronger in your body and mind. Usually we stick with the below: 

Monday - Legs Circuit 

Tuesday -  Shoulders+Back Circuit 

Wednesday - Chest / Upper Body Circuit 

Thursday - Arms Circuit 

Friday - Full Body / Conditioning Circuit 

 

Day 1: Leg Day HILO Workout

Equipment Needed: Barbell, Kettlebell, Jump Rope

Warm-Up: 5 minutes of light jogging or dynamic stretching.

 

Lift barbell squats : 4 Sets of 8 Reps (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

  1. Minute 1: Barbell Deadlifts x 8 reps
  2. Minute 2: Jump Rope for 30 seconds
  3. Minute 3: Kettlebell/Dumbbell Swings x 15 reps
  4. Minute 4: Jump Rope for 30 seconds
  5. Minute 5: Kettlebell/Dumbbell overhead snatches

Repeat this circuit until the end of 25 minutes.

 

 

Day 2: Back Day EMOM Workout 

Equipment Needed: Barbell, Kettlebell, Jump Rope, Rowing Machine

Warm-Up: 5 minutes of light rowing or back stretches.

 

Lift barbell overhead press: 4 sets of 8 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

  1. Minute 1:  8 Strict Pullups (add weight if needed)
  2. Minute 2: Jump Rope for 30 seconds
  3. Minute 3: Lat pulldowns x 10 reps
  4. Minute 4: Jump Rope for 30 seconds
  5. Minute 5: Dumbbell press 12 reps 

Repeat this circuit until the end of 25 minutes.

 

 

Day 3: Chest + Upper Body Day EMOM:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Pull-Up Bar

Warm-Up: 5 minutes of arm circles, shoulder stretches, and push-ups.

 

Lift Bench Press : 4 Sets of 8-10 (Choose a challenging weight) 

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

  1. Minute 1: Dumbbell Flys x 10 reps
  2. Minute 2: Jump Rope for 30 seconds
  3. Minute 3: Dumbbell Bench Press x 8 reps
  4. Minute 4: Jump Rope for 30 seconds
  5. Minute 5: Dips X 10 reps (add weight if needed)
  6. Minute 6: Pushups x 15-20 

Repeat this circuit until the end of 25 minutes.

 

 

Day 4: Arms Day EMOM Workout:

Equipment Needed: Dumbbells, Kettlebell, Jump Rope, Resistance Bands

Warm-Up: 5 minutes of arm swings, wrist rotations, and light bicep curls.

 

Lift Weighted Pullups 4 sets of 8

 

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

  1. Minute 1: Bicep Curls x 10 reps
  2. Minute 2: Jump Rope for 30 seconds
  3. Minute 3: Kettlebell snatches x 10 reps (5 each arm)
  4. Minute 4: Jump Rope for 30 seconds
  5. Minute 5: Barbell curls x 8 

Repeat this circuit until the end of 25 minutes.

 

 

Day 5: Conditioning Day EMOM Workout:

Equipment Needed: Kettlebell, Jump Rope, Running Track or Treadmill

Warm-Up: 5 minutes of jogging and dynamic stretching.

EMOM Structure: Perform the prescribed exercises at the start of every minute for 25 minutes.

  1. Minute 1: Kettlebell Goblet Squats x 12 reps
  2. Minute 2: Jump Rope for 30 seconds
  3. Minute 3: Kettlebell Swings x 15 reps
  4. Minute 4: Jump Rope for 30 seconds
  5. Minute 5: Hanging Knee Raises x 15 
  6. Minute 6: 20 second sprint row 

Repeat this circuit until the end of 25 minutes.

 

 

Brands and products I recommend for these workouts : 

Crossrope - Best jumprope in the game 

Rogue - Squat racks / pull-up bars / benches / kettlebells / weights 

Kettlebell kings - Kettlebells