This workout is a HIIT circuit workout involving strength and cardio drills. Start with strength exercise 1 for 30sec. When finished move immediately into the second exercise which is more cardiovascular in nature. Continue this pattern of 30sec per exercise. You will find that every other exercise alternates strength and cardio drills. Perform 6 total rounds through the workout. If an exercise has a right and left side to it, make sure to spend half of the 30sec interval on each side.
HIIT Circuit (30s strength : 30s cardio) x6
1- reverse lunge
2- jump rope
3- high pull
4- line hop
5- t-roll push-up
6- square drill alternating clocks
7- overhead squat
8- scissor run
9- supine flutter kicks
10- skater hop side to side
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Just get after it…
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
LINE HOP SIDEWAYS
Hop side to side over a line.
Perform a push-up and rotate and reach one arm toward ceiling at top.
SQUARE DRILL – ALTERNATING CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
SCISSOR RUN IN PLACE
Run with straight legs in place.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.