The Hero 90 Day High Intensity Exercise Program is the hardest program in the HASfit workout series after the world renowned Warrior 90Workout 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 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 | 30 Minute Blazing Weight Loss Workout | 20 Minute Home Weight Training | 10 Minute Weight Loss Workout + 10 Minute High Intensity Abs | OFF | 12 Minute Tabata Workout + 9 Minute Arm Workout | 10 Minute Isometric Workout + 30 Minute Yoga Cardio Workout | 8 Minute Ab Ripper X + 15 Minute Dumbbell Work Out |
| Week 2 | 30 Minute Afterburn Workout | 7 Minute Plank Workout + 8 Minute Boot Camp Workout + 15 Minute Conditioning | 30 Minute HIIT Workout | OFF | 20 Minute Lower Body Workout + 20 Minute Upper Body Workout | 20 Minute Cardio Shred + 6 Minute Killer Abs Workout | 20 Minute MMA Training |
| Week 3 | 12 Minute Blitz Back and Biceps Workout + 12 Devastation Leg Workout + 12 Minute Crushing Chest and Triceps Workout | 30 Minute Annihilation Cardio Abs Workout | 20 Minute Execution Calisthenics WorkoutOR (if you don’t have a pull up bar)30 Minute Ultimate Warrior Workout | OFF | 30 Minute Scorching Weight Loss Workout | 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc) + 6 Minute Killer Abs Workout | OFF |
| Week 4 | 30 Minute Workout without Weights | 15 Minute Wrecking HIIT Training + 10 Minute Standing Abs Workout | 20 Minute Ultimate Fitness Workout + 5 Minute Oblique Workout | OFF | 20 Minute MMA Training | 10 Minute Hurricane High Intensity Workout + 20 Minute Body Weight Workout | OFF |
| Week 5 | 20 Minute Push Up Workout + 6 Minute Plank Happy Ab Workout | 20 Minute Cardio Burn Workout | 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc) + 7 minute flat stomach workout | OFF | 300 Biceps Workout + 8 Minute Leg Workout + 300 Triceps Workout | 20 Minute Hot Feet Workout | 15 Minute High Intensity Interval Training + 10 Minute Demolition Abs Workout |
| Week 6 | 30 Minute Destruction Workout | 10 Minute Home Back Workout + 10 Minute Butt Blaster Workout + 10 Minute Chest Arrest Workout + 5 Minute Calf Workout | 10 Minute Six Pack Workout + 15 Minute Sweat is Fat Crying Workout | OFF | 10 Minute Ultimate Warrior Challenge | 30 Minute Killer Exercises to Get Rid of Fat | OFF |
| Week 7 | 15 Minute Atomic Calisthenics WorkoutOR (if you don’t have a pull up bar) 20 Minute Warrior Workout Part 2 | 15 Minute Conditioning at Home + 6 Minute Ab Burnout + Interval Walk / Jog / Sprint | 30 Minute Fat Blazing Weight Loss Workout | OFF | 20 Minute Cardio Assassin Training | 10 Minute Isometric Workout + 9 Minute Arm Workout | OFF |
| Week 8 | 12 Minute Tabata Workout | 20 Minute Home Weight Training + 10 Minute High Intensity Abs | 30 Minute Yoga Cardio Workout + 8 Minute Ab Ripper X | OFF | 20 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 Workout | 60 Minutes of Aerobic Exercise (Running, Biking, Swimming, Elliptical, etc) |
| Week 9 | 20 Minute Lower Body Workout + 20 Minute Upper Body Workout | 20 Minute Cardio Shred + 7 Minute Plank Workout | 30 Minute Afterburn Workout | OFF | 12 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 10 | Interval Walk / Jog / Sprint | 15 Minute Dumbbell Work Out + 30 Minute Scorching Weight Loss Workout | 30 Minute Annihilation Cardio Abs Workout | OFF | 20 Minute MMA Training | 300 Biceps Workout + 8 Minute Leg Workout + 300 Triceps Workout | OFF |
| Week 11 | 30 Minute Destruction Workout | 60 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 | OFF | 30 Minute Workout without Weights | 15 Minute Wrecking HIIT Training + 10 Minute Standing Abs Workout + 9 Minute Arm Workout | OFF |
| Week 12 | 10 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 Workout | 30 Minute Killer Exercises to Get Rid of Fat + 6 Minute Ab Burnout | OFF | 20 Minute Cardio Burn Workout + Body Weight Workout | 15 Minute High Intensity Interval Training + 10 Minute Demolition Abs Workout | OFF |
| Week 13 | 20 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 | OFF | 15 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 |
