Bonus Home & Gym Total Body HIIT
Warm Up
Today’s workout is 30 minutes of HIIT broken up into two circuits. For training technique you give all-out effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets and keeps your heart rate up, burning more fat in less time
2-3 MIN CARDIO WARM UP
DEEP SQUAT + HAMSTRING STRETCH
5 reps holding the bottom of each squat for a few extra counts
BODYWEIGHT SINGLE LEG RDL
5 reps each leg
JUMPING JACKS
30 reps
HIIT 1— 3X
(15 min Lower body Emphasis)
Note- HIIT means working as hard as possible (high intensity) for a short period of time (interval). Perform each exercise for 45 seconds with 15 seconds of rest/transition to the next exercise. You will stay with this cycle with no additional rest at the end of each round for 3 total rounds. Each round is 5 minutes long.
EQUIPMENT
DUMBBELLS
EXERCISES
KNEE DRIVE (45 sec each leg)
LOW SQUAT HOLD INTO REV LUNGE
QUICK FEET DB TOE TAPS
PLIE JUMP SQUATS
KNEE DRIVE
45 seconds EACH LEG
Keep a soft bend and sink into your stabilizing leg as you powerfully punch in-n-out with the opposite leg.
LOW SQUAT HOLD INTO REV LUNGE
45 seconds alt. the leg that lunges back
As you step back into a lunge, keep all of your weight in your front heel
QUICK FEET DB TOE TAPS
45 seconds
Feet are light and quick
PLIE JUMP SQUATS
45 seconds
Modifications- Jump squats or air squats
HIIT 2 — 3X
(15 min Upper body + core Emphasis)
Note- Perform exercises, one after the other, with 45 seconds of all out work and 15 seconds of rest/recovery. This HIIT will take 15 minutes, 5 minutes each round.
EQUIPMENT
DUMBBELLS
EXERCISES
CHEST PRESS IN FLOOR BRIDGE
BURPEE + LOW SQUAT 2 PULSE
PLANK CROSSBODY PULL
CLOSE GRIP BACK ROW
COMMANDO + 2 PLANK JACKS
CHEST PRESS IN FLOOR BRIDGE
45 seconds
BURPEE + LOW SQUAT 2 PULSE
45 seconds
As you pop up from the floor, stop in the low squat position and pulse 2 times
PLANK CROSSBODY PULL
45 seconds
Modify by coming to your knees. Keep your elbows, wrists, and shoulders stacked
CLOSE GRIP BACK ROW
45 seconds
Press the DBs together and draw the weights into your belly button.
COMMANDO + 2 PLANK JACKS
45 seconds