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 Workout: 20s Strength, 20s Speed, 20s, Rest
1- Overhead squat
2- Drop step lunge
3- T-roll push-up
4- Skater hop side to side
5- Alt arm row
6- Supine flutter kicks
7- Under leg lunge
8- Plank to push-up
9- Run in place
10- Alt v-up
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
Perform a push-up and rotate and reach one arm toward ceiling at top.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
PLANK TO PUSH-UP
Keep back flat and move from elbows to hands.
RUN IN PLACE
Run in place like a boss!
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.