July 7-13, 2019
This workout is a HIIT circuit workout involving changes in speed. Perform exercise 1 at a moderate pace for 15sec. Then perform that same exercise for an additional 15sec moving as quickly as possible with good technique. Next, move onto the second exercise in set 1 which is an active recovery drill for 30sec. Repeat this first set of 2 exercises for 6 total rounds before moving onto set 2. You will complete set 2 in the same pattern of 6 rounds of 15sec moderate speed, 15sec fast speed, and 30sec active recovery drill. 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.
15s slow, 15s fast, 30s active recover HIIT Workout
FORWARD LUNGE AND PRESS
Lunge forward and then press the weights overhead before returning to standing.
LINE HOP SIDEWAYS
Hop side to side over a line.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
SQUARE DRILL CENTER SPLIT CORNERS
Alternate feet together and feet split apart toward opposite directions.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
BUTT KICK RUN IN PLACE
Run with butt kick both legs.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
OVERHEAD JUMPING JACKS
Perform forward and backward motions overhead.