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.
20s strength, 20s speed HIIT Workout
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
SIDE LUNGE AND PRESS
Lunge side to side pressing at the top each time. Perform half the reps on each side.
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
1/2 TURKISH GET-UP
Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
Rotate opposite shoulder and elbow toward opposite knee.