FIRE AND ICE
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: (30sec strength, 30sec cardio) x6
1- Deadlift curl press
2- Prone tuck jump
3- Under leg lunge
4- Criss cross hop
5- Stagger push-up
6- High knee run
7- 1 leg, 2 arm row
8- Wide skip
10- Leg flutter kick
DEADLIFT CURL & PRESS
Keep back flat hinging from hips, curl and press weights overhead at top.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
Stagger one hand slightly in front of the other performing a push-up.
HIGH KNEE RUN IN PLACE
Run with high knees.
2 ARM 1 LEG ROW
Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.
WIDE SKIP IN PLACE
Skip with wide feet.
Lay face down and lift hands and legs off ground repeatedly.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.