Open Format Friday At-Home HIIT Workout | FYR: Hannah Eden's 30 Day Fitness Plan by RSP

Check out FYR: Hannah Eden’s 30-Day Fitness Plan, the new program along with RSP Nutrition. The program is unique, intense, and can be done at home.
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What’s Open Format Friday? The short answer is, “You’re about to find out.” The long answer is that it’s a full-body routine that varies every week, giving your body an overall stimulus to add muscle, burn fat, and build a bigger engine. You’ll do squats, presses, and push-ups (sound familiar yet?), plus some dedicated arm work and, today at least, kettlebell swings.

It’ll move fast, and since it is time-based like all these workouts, you don’t need to aim for a certain amount of reps. You just need to dive in and start working! You’ll need a kettlebell, a jump rope, a pair of light dumbbells, and as always, an iron will. Go!

Hannah Eden is quickly becoming a legend in the strength and fitness community, and not just because of her hair color (although it doesn’t hurt). She’s also a perfect blend of superhuman workhorse, talented teacher, and inspirational force of nature.

FYR stands for “Find your reason,” Hannah’s motto and mantra. But while FYR is definitely going to challenge you, it’s not about senseless punishment. It’s about giving your body and mind the perfect dose of intensity, over and over, until you emerge 30 days later stronger and more inspired than ever. It’s about finding your reason to keep going, keep growing, and keep improving as an athlete and a person.

There’s nothing to be gained by trying in vain to keep up with someone who is on a completely different level from you. That’s why each FYR workout has three levels of technique and exertion to choose from: beginner (Tanner, on the left), intermediate (Paulo, on the right), or elite badass (Hannah). Pick what’s appropriate for you, or move back and forth between models as your abilities allow.

Remember: You control the throttle in this workout. That’s the beauty of timed sets like this 30/60/90 protocol. Just do your best, at the best pace you can manage, until the timer goes off

| Open Format Friday Workout |
Circuit: 3 rounds, 15 sec. rest between movements and rounds
1. Rope Jumping: 60 sec.
2. Kettlebell Swing: 30 sec.
3. Kettlebell Lunge: 30 sec.
4. Kettlebell High Pull: 30 sec.
5. Two-Handed Kettlebell Press: 30 sec.
• Alternating arms with each rep
6. Jumping Rope: 60 sec.
7. Dumbbell Curl: 30 sec.
8. Dumbbell Push-Up Row: 30 sec.
9. Dumbbell Crusher: 30 sec.
10. Dumbbell Skier: 30 sec.
11. Rope Jumping: 60 sec.

| Abs |
Plank: 3 sets, 50 sec. (10 sec. rest)

| RSP Nutrition Supplements |
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► LeanOmega:
► Prime-T:
► QuadraLean:
► QuadraLean Thermogenic:
► ReGen BCAA:
► TrueFit Lean Protein:
► Whey Protein:
► Z-Elite:

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