20 Seconds For The Win
This workout is a HIIT circuit workout involving changes in speed. Perform exercise 1 at a moderate pace for 20sec. Then perform that same exercise for an additional 20sec moving as quickly as possible with good technique. Then allow 20sec rest before moving on to exercise 2. Perform exercise 2 in the same fashoin; 20sec medium pace, 20sec fast pace, 20sec rest. Complete the entire workout for a total of 3 rounds in this same pattern of 20sec moderate, 20sec fast, 20sec rest. If possible, you may find it helpful to use a heavier weight for the first 20sec and then a lighter weight for the fast 20sec. This will help you to really get the strength and speed benefits from the workout. Remeber to split time between right and left sides if an exercise has a right and left component to it.
HIIT Circuit (20s strength, 20s speed, 20s rest) x3 rounds
2- Push press
3- Alt. arm row
4- Skater hop side to side
6- Reverse lunge
7- Superman push-up
8- Burpee side to side
9- High knee run in place
10- Russian twist
Squat down hinging at your hips and keeping your spine straight. Sit low so your thighs are parallel to the ground.
Use your legs to help your arms push your weights overhead in one movement.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
HIGH KNEE RUN IN PLACE
Run with high knees.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.