KO In The 3rd Round
This workout is a HIIT circuit workout. Start with exercise 1 for 40sec. then allow 20sec rest before moving into exercise 2. Complete exercise 2 for 40sec and then allow 20sec rest before moving into exercise 3. Repeat this pattern throughout the workout of 40sec work and 20sec rest. When you complete all the exercises, allow a short break and then start back at the top and complete a total of 3 rounds through the set. If an exercise has a right and left component, make sure to spend half your 40sec interval on the right and half the interval on the left.
HIIT Workout (40s work : 20s rest) x3
Hinge from the hips lowering weight toward shins then stand back up.
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
Spread your feet wide and squat up and down with feet tracking over your toes.
Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
LUNGE STANCE FORWARD CHOP
Holding a lunge stance chop your arms forward from hip to shoulder.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
Lay face down and lift hands and legs off ground repeatedly.