FULL BODY – HIIT
WORKOUT
MOVEMENT CIRCUIT – 4 ROUNDS:
50 seconds of work / 10 seconds rest. Perform each exercise for 50 seconds followed by 10 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round. Do 4 Rounds.
- Jump Rope
- DB Snatch
- Sprinter Sit Up
- DB Squat to Reverse Lunge
- Hand Release Push Up
- Hollow Flutter Kicks
- Squat Slams
FINISHER
Complete 1 round of the following exercises as quickly as possible.
- Band Face Pulls x 100
- Band Straight Arm Pull downs x 100
- Band Standing Press x 100
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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