July 19 – July 25, 2020
Gone In 40 Seconds
This workout is a HIIT circuit workout. Start with exercise 1 for 40sec. then allow 20sec rest before moving into exercise 2. Complete exercise 2 for 40sec and then allow 20sec rest before moving into exercise 3. Repeat this pattern throughout the workout of 40sec work and 20sec rest. When you complete all the exercises, allow a short break and then start back at the top and complete a total of 3 rounds through the set. If an exercise has a right and left component, make sure to spend half your 40sec interval on the right and half the interval on the left.
(40sec work: 20sec rest) x3
1- Lunge and press
2- 1 leg deadlift
3- T- roll push-up
5- High knee run in place
6- Side lunge and reach
7- Foot criss cross
8- Burpee and DB curl
9- Plank leg lifts
10- Jumping jacks
FORWARD LUNGE AND PRESS
Lunge forward and then press the weights overhead before returning to standing.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
Perform a push-up and rotate and reach one arm toward ceiling at top.
Laying face down, lift your arms up in a T, then a Y, and then an I.
HIGH KNEE RUN IN PLACE
Run with high knees.
SIDE LUNGE AND REACH
Step sideways and lunge down reaching your weights toward your ankle.
FOOT CRISS CROSS
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
BURPEE & DB CURL
Perform a burpee holding onto weights, curl the weights at the top of the burpee
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.
Your high school gym class favorite.