Wall To Wall Sweat!
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 Workout (30s strength : 30s cardio)
1- Crossover lunge
2- Square drill icky shuffle
3- Push-up knee to elbow
4- Forward / backward jumping jack
5- Alt. arm row
6- Line hope sideways
7- Side lunge and reach
8- High knee run
9- Supine flutter kicks
10- Side plank hip lifts
Step forward crossing one leg in front of the other. Make sure to take a long step forward.
SQUARE DRILL ICKY SHUFFLE
Move side to side stepping 2 feet inside the square and 1 foot outside the square.
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
LINE HOP SIDEWAYS
Hop side to side over a line.
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
HIGH KNEE RUN IN PLACE
Run with high knees.
SUPINE FLUTTER KICKS
Lay on back keeping core tight and kick feet back and forth.
SIDE PLANK HIP LIFTS
From a side plank position, drop hips toward floor and raise back up to neutral position.