1.11 Saturday | Home HIIT

Warm Up

WALKING

5 Minutes

Perform any bodyweight cardio of your choosing

STAR STRETCH

30 seconds

Exhale as you reach hand to opposite foot

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Sit down into a deep squat for a few counts before extending your hips up

WALL FACING LEG SWING

30 seconds Switching halfway

Big loose swings

Circuit 1 — 4X

Note- Sprint effort! Perform movements one after another for 50 seconds of work with 10 seconds of transition. Working at moderate load for continuous effort. Rest 90 seconds Between each round. Repeat 4 rounds.

EQUIPMENT
DUMBBELLS
BOX
KB
MAT

EXERCISES
50 seconds DUMBBELL THRUSTERS
10 seconds Rest
50 seconds DB SWING
10 seconds Rest
50 seconds BOX JUMP
10 seconds Rest
50 seconds PLANK SHOULDER TAPS
90 seconds Rest
Repeat 4 rounds

DUMBBELL THRUSTERS

50 seconds

## reps

DB SWING

50 seconds

Hinge at your hips, pushing your butt back and explosively thrust your hips forward propelling the weight to chest height

BOX JUMP

50 seconds

Modify by stepping down and or stepping up as needed

PLANK SHOULDER TAPS

50 seconds

Shoulders over wrists. Take a wide stance to keep hips square to the mat

Set 2 — 1x

Note- If you have a few minutes add on a recovery walk before you stretch and foam roll.

EQUIPMENT
TREADMILL

EXERCISES
10 Minutes of WALKING

WALKING COOLDOWN

10 Minutes

Recovery walk

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

Stand next to a wall for support

HIP AND ANKLE OPENERS

30 seconds

Soft rotations pressing into your thighs

KNEELING HAMSTRING STRETCH

30 seconds Alt legs

Option to keep a soft bend in your front knee

SCORPION STRETCH

30 seconds Alt sides

Allow for the deep stretch in your lower back and hip flexors