HYBRID VELOCITY TRAINING GUIDE - … · Hybrid Velocity Training will allow you to build muscle and...
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HYBRID VELOCITY TRAINING GUIDE 3 Full-Body Workouts
Transcript of HYBRID VELOCITY TRAINING GUIDE - … · Hybrid Velocity Training will allow you to build muscle and...
HYBRID VELOCITYTRAINING GUIDE
3 Full-Body Workouts
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The ® HVT™ machine is a breakthrough, combining strength and cardio into one of the fastest and most effective workouts ever designed. Hybrid Velocity Training will allow you to build muscle and burn fat all at the
lean, sculpted body you’ve always wanted.
Welcome to the new you.
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CONTENTS 7 SPRINT 17 CIRCUIT 29 BUILDER 47 MANUAL 55 Full-body exercises 73 Upper body exercises 99 Core exercises 103 Lower body exercises
The Total Power score will help you assess
improvements over time. To improve your Total Power score, increase your speed and/or resistance. To burn more calories, focus on increasing your speed. To focus on strength, increase resistance. To get the
trying to increase both over time. See your Owner’s Manual for more details.
3 Full-BodyWorkouts
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SPRINT
CIRCUIT
BUILDER
MANUALManual allows you to create your own workouts by
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2
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4
1 2 3 4
1 2 3 4 5 6 7 8
SPR
INT
HVT 5
SPR
INT
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SPRINT
Tip Maintain good form, but work as quickly as you can
4 8
3
2
1
4
Speed squat
Chest press
Squat jump
Bent over row
Reverse lunge straight arm pulldown
T
Squat with overhead press
18:20WORK :20REST :10BREAK :60
Sprint 7
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Tip
8
2
Tip
Sprint 9
3Squat jump
Tip
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4
Tip
Sprint 11
5arm pulldown
Tip
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6
Tip
Sprint 13
7
Tip
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8
Tip
CIR
CU
IT
Sprint 15
CIR
CU
IT
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CIRCUIT
Tip Maintain good form, but work as quickly as you can
4 8 exercises.
Tricep pushdown
Split jump
Lunge bicep curl
Lateral lunge high to low chop
Arm shoulder press split stance
1 2 3 4
21:20WORK :25REST :15BREAK :20
Circuit 17
1
Tip
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2
Tip
Circuit 19
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Tip
20
4Split jump
Tip
Circuit 21
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Tip
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6high to low chop
Alternate sides.
Tip
Circuit 23
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Tip
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8
Tip
Circuit 25
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7
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8
Split jump
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Circuit 27
BU
ILDER
BU
ILD
ER
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BUILDERand endurance.
Tip Maintain good form, but work as quickly as you can
8 rounds, +1
Speed squat
Reverse lunge low row
Bicep curl
Abdominal chop high to low
Combo tricep extension bicep curl
Forward lunge chest press
5 6 7 81 2 3 4
21:30WORK :30REST ——BREAK :30
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Tip
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Tip
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elbows pinned to sides.
Tip
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1
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2
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Abdominal chop high to low
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5Abdominal chop
high to low
Alternate sides.
Tip
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3
5
2
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Abdominal chop high to low
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Tip
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3
5
7
2
4
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Abdominal chop high to low
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Tip
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1
3
5
7
2
4
6
Abdominal chop high to low
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Tip
MA
NU
AL
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MA
NU
AL
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MANUALManual allows you to create your own workouts by
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25
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5
Manual 47
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Squat with curl
Manual 49
Back row
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Lat pulldown
Manual 51
Abdominal chop high to low
Abdominal chop low to high
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Split jump
Squat jump
EXER
CISES
Manual 53
Full-body
EXER
CIS
ES
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Back row to tricep extension
Holding middle handles in a split stance, row elbows to rib cage and
then extend arms.
TipKeep elbows pinned to rib cage during extension.
FULL-BODY
Exercises 55
Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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high to low chop
Alternate sides.
Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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straight arm pulldown
Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Squat with curl
Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
FULL-BODY
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Tip
UPPER BODY
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Back row
Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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pull elbows wide and
Tip
UPPER BODY
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Tip
UPPER BODY
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Holding upper handles, pull straight arms together to below chest.
TipAbs tight and soft bend in elbows.
UPPER BODY
Exercises 85
Tip
UPPER BODY
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Lat pulldown
Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Tip
UPPER BODY
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Single arm rowwith raised legHolding right handlebar with left hand, lift and hold right leg and pull right hand to rib cage.Alternate sides each round.
TipHold handlebar with other hand for stability.
UPPER BODY
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Single arm kickbackHolding one middle handle with arm at side
from bent forward stance, straighten arm. Hold handlebar with other hand.
TipKeep elbow elevated and shoulder squeezed.
UPPER BODY
Exercises 95
elbows near ribs.
Tip
UPPER BODY
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Tip
UPPER BODY
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Abdominal chophigh to low
Alternate sides.
Tip
CORE
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Abdominal choplow to high
Alternate sides.
Tip
CORE
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Tip
CORE
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Tip
LOWER BODY
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Tip
LOWER BODY
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Split jump
Tip
LOWER BODY
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Squat jump
Tip
LOWER BODY
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Tip
LOWER BODY
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ThankYou
® HVT™ machine
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8011972. 151 .
