December 15-21, 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. (15sec moderate, 15sec fast, 30sec active recovery drill)x6
HIIT Workout 15sec Fast
1B- High knee skip
2A- Mountain climber push-up
2B- Jump rope
3A- Side lunge reach overhead press
3C- Square drill alternating diagonal corners
4A- Alt arm row
5A- Staggered jump squat
5C- Alt v-ups
HIGH KNEE SKIP IN PLACE
Skip high in place.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
Just get after it…
SIDE LUNGE REACH OVERHEAD PRESS
Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.
SQUARE DRILL – ALT DIAGONAL CORNERS
Using a square taped on the ground, hop alternating each foot on diagonal corners.
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.
STAGGERED JUMP SQUAT
Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.
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.