This workout is a HIIT circuit workout involving changes in speed. Perform exercise 1 at a moderate pace for 15sec. Then perform that same exercise for an additional 15sec moving as quickly as possible with good technique. Next, move onto the second exercise in set 1 which is an active recovery drill for 30sec. Repeat this first set of 2 exercises for 6 total rounds before moving onto set 2. You will complete set 2 in the same pattern of 6 rounds of 15sec moderate speed, 15sec fast speed, and 30sec active recovery drill. 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.
(15sec moderate, 15sec fast, 30sec recover drill) x6 HIIT Workout
1A- Under leg forward lunge
1B- C skip in place
2A- Staggered jump squat
2B- Carioca 3 step
3A- Push press
3B- Ali shuffle
4A- Alt arm row
4B- Square drill- cross under step
5A- Russian twist
5B- Quick skip
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
Use your legs to help your arms push your weights overhead in one movement.
Shuffle feet quickly over and back on a line.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SQUARE DRILL – CROSSUNDER STEP
Cross one foot under the other steping side to side.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
QUICK SKIP IN PLACE
Try to have a quick foot contact on the ground, work on foot speed.