October 11 – 17, 2020
A TASTE OF CARDIO
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)
1A- under leg forward lunge
1B- square drill forward backward
2A- hover squat
2B- side shuffle 3 steps
3A- 1 leg deadlift
3B- power skip in place
4A- squat and overhead press
4B- square drill – crossover step
UNDER LEG FORWARD LUNGE
Lunge forward and pass the weight under the lead leg.
SQUARE DRILL FORWARD BACKWARD
Hop with feet wide to narrow to wide again moving in forward / backward direction.
Hover from side to side keeping your torso upright and staying low.
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
1 LEG DEADLIFT
Stand on a single leg and reach weights down toward shin keeping back flat and hinging at hip.
POWER SKIP IN PLACE
Skip high and powerful.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
SQUARE DRILL – CROSSOVER STEP
Perform a crossover step into the square and then proceed to move both feet outside the square.
Laying face down, lift your arms up in a T, then a Y, and then an I.
Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.