HASfit Hero 90 Day High Intensity Exercise Program

high intensity program

The Hero 90 Day High Intensity Exercise Program is the hardest program in the HASfit workout series after the world renowned Warrior 90 Workout Routine. The FREE 90 day advanced workout plan is great for both men and women to do at home. This total body conditioning HIIT program includes over 50 individual exercise routines, a complete workout schedule, diets to lose or gain weight, and the best workout motivation.

The Hero 90 High Intensity Exercise Program will challenge your body to change!

This is an advanced workout program. If you are completely new to fitness, then this is not the program for you. Click here to determine which program is right for you.

We all remember when we just started exercising and our bodies would respond to everything little thing we did, but somewhere along the line our bodies adapted and started requiring more creativity to change. The HASfit Hero 90 High Intensity Exercise Program challenges your body to change by incorporating a variety of training methods harmoniously together.

Hero 90 contains 55 separate high intensity workout routines so that your body is forced to continue progressing and transforming into the perfect athlete. The exercise schedule combines all the best forms of fitness into one exercise plan including but not limited to weight training, plyometrics, kickboxing, MMA, body weight strength, cardio, running, high intensity interval training – hiit, power yoga, and olympic lifting. The home workout program for men and women will help you reach a level of ultimate fitness on the inside and out.




DIET GUIDE:
The Hero program is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your goal, then it doesn’t matter how hard you exercise because you’re not going to see results.

Eating For Life will teach you how to eat the foods you love while getting the results you need.

*Limited time offer* Use the discount code: “Tribe20” at checkout for 20% off the ebook

INSTRUCTIONS: The fitness program outlines a 13 week intense workout schedule. Each week contains 5-6 workout days and 1-2 OFF days. You may mix up where you take your OFF days as long as you work out 5 days per week. Every advanced exercise routine can be completed in less than 50 minutes. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each intense exercise routine without any breaks. Each week progressively gets more difficult, so if you are not able to complete a certain week then repeat that week until you feel comfortable moving forward.

EQUIPMENT:
The only equipment required is a pair of dumbbells. Most males will require a pair between 10lbs – 35lbs while most females will need a pair between 8lbs – 15lbs. Depending on what surface you are exercising on, you might want to have a yoga or ab mat available for comfort. There are a couple workouts that use an optional pull up bar, but replacement workouts are given if you do not have one or are still having trouble with pull ups.

WARM-UP and COOL DOWN:
Start each workout with the warm up exercises and end each workout with cool down exercise stretches for flexibility


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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 130 Minute Blazing Weight Loss Workout20 Minute Home Weight Training10 Minute Weight Loss Workout
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10 Minute High Intensity Abs		OFF12 Minute Tabata Workout
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9 Minute Arm Workout		10 Minute Isometric Workout
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30 Minute Yoga Cardio Workout		8 Minute Ab Ripper X
+
15 Minute Dumbbell Work Out
Week 230 Minute Afterburn Workout7 Minute Plank Workout
+
8 Minute Boot Camp Workout
+
15 Minute Conditioning		30 Minute HIIT WorkoutOFF20 Minute Lower Body Workout
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20 Minute Upper Body Workout		20 Minute Cardio Shred
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6 Minute Killer Abs Workout		20 Minute MMA Training
Week 312 Minute Blitz Back and Biceps Workout
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12 Devastation Leg Workout
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12 Minute Crushing Chest and Triceps Workout		30 Minute Annihilation Cardio Abs Workout20 Minute Execution Calisthenics WorkoutOR (if you don’t have a pull up bar)30 Minute Ultimate Warrior WorkoutOFF30 Minute Scorching Weight Loss Workout60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
+
6 Minute Killer Abs Workout		OFF
Week 430 Minute Workout without Weights15 Minute Wrecking HIIT Training
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10 Minute Standing Abs Workout		20 Minute Ultimate Fitness Workout
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5 Minute Oblique Workout		OFF20 Minute MMA Training10 Minute Hurricane High Intensity Workout
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20 Minute Body Weight Workout		OFF
Week 520 Minute Push Up Workout
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6 Minute Plank Happy Ab Workout		20 Minute Cardio Burn Workout60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
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7 minute flat stomach workout		OFF300 Biceps Workout
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8 Minute Leg Workout
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300 Triceps Workout		20 Minute Hot Feet Workout15 Minute High Intensity Interval Training
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10 Minute Demolition Abs Workout
Week 630 Minute Destruction Workout10 Minute Home Back Workout
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10 Minute Butt Blaster Workout
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10 Minute Chest Arrest Workout
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5 Minute Calf Workout		10 Minute Six Pack Workout
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15 Minute Sweat is Fat Crying Workout		OFF10 Minute Ultimate Warrior Challenge30 Minute Killer Exercises to Get Rid of FatOFF
Week 715 Minute Atomic Calisthenics WorkoutOR (if you don’t have a pull up bar)
20 Minute Warrior Workout Part 2		15 Minute Conditioning at Home
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6 Minute Ab Burnout
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Interval Walk / Jog / Sprint		30 Minute Fat Blazing Weight Loss WorkoutOFF20 Minute Cardio Assassin Training10 Minute Isometric Workout
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9 Minute Arm Workout		OFF
Week 812 Minute Tabata Workout20 Minute Home Weight Training
+
10 Minute High Intensity Abs		30 Minute Yoga Cardio Workout
+
8 Minute Ab Ripper X		OFF20 Minute Push Up Workout
+
8 Minute Pull Up WorkoutOR (if you don’t have a pull up bar)8 Minute Back Attack Workout		30 Minute HIIT Workout60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
Week 920 Minute Lower Body Workout
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20 Minute Upper Body Workout		20 Minute Cardio Shred
+
7 Minute Plank Workout		30 Minute Afterburn WorkoutOFF12 Minute Blitz Back and Biceps Workout
+
8 Minute Boot Camp Workout		12 Devastation Leg Workout
+
10 Minute Weight Loss Workout		12 Minute Crushing Chest and Triceps Workout
+
6 Minute Killer Abs Workout
Week 10Interval Walk / Jog / Sprint15 Minute Dumbbell Work Out
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30 Minute Scorching Weight Loss Workout		30 Minute Annihilation Cardio Abs WorkoutOFF20 Minute MMA Training300 Biceps Workout
+
8 Minute Leg Workout
+
300 Triceps Workout		OFF
Week 1130 Minute Destruction Workout60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)
+
5 Minute Oblique Workout		8 Minute Pull Up Workout
OR (if you don’t have a pull up bar)
8 Minute Back Attack Workout
+
20 Minute Push Up Workout		OFF30 Minute Workout without Weights15 Minute Wrecking HIIT Training
+
10 Minute Standing Abs Workout
+
9 Minute Arm Workout		OFF
Week 1210 Minute Ultimate Warrior Challenge
+
10 Minute Home Back Workout
+
10 Minute Butt Blaster Workout
+
10 Minute Chest Arrest Workout
+
5 Minute Calf Workout		20 Minute Execution Calisthenics WorkoutOR (if you don’t have a pull up bar)30 Minute Ultimate Warrior Workout30 Minute Killer Exercises to Get Rid of Fat
+
6 Minute Ab Burnout		OFF20 Minute Cardio Burn Workout
+
Body Weight Workout		15 Minute High Intensity Interval Training
+
10 Minute Demolition Abs Workout		OFF
Week 1320 Minute Hot Feet Workout
+
10 Minute Hurricane High Intensity Workout		10 Minute Hurricane High Intensity Workout
+
60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc)		20 Minute Cardio Assassin Training
+
7 Minute Plank Workout		OFF15 Minute Atomic Calisthenics Workout
OR (if you don’t have a pull up bar)
20 Minute Warrior Workout Part 2		20 Minute Lower Body Workout
+
20 Minute Upper Body Workout
+
6 Minute Ab Burnout		30 Minute Destruction Workout
+
Interval Walk / Jog / Sprint