Yoga + HIIT Tuesday 3.24.20

• 20 minute yoga|core|plyometric warm up.

• 20 minute main set: 50s on, 10s off

  • around the world lunge R

  • standing bird dog R

  • seated knee tucks *alternating 

  • Around the world lunge L

  • standing bird dog L 

• - 5 minute AMRAP

  • 10 high knees

  • 10 lunges

  • 10 striders

  • 10 curtsey lunges

• 10 minute yoga cool down. 

Equipment needed

• A space to move, a mat, and a water bottle.

• If you have DB’s (dumbbells) you can use them to hold at chest level for the lunges, and standing bird dogs.

• A timer to help you time the workout.

Workout Description

• Go through the whole workout twice. 

• The first 5 exercises will be done on a 50 second on, 10 second off interval. Around the world lunge with the right leg. Standing bird dog on the right side. Alternating seated knee tucks. Around the world lunge with the left leg, and standing bird dog on the left side. At minute 5 go right into the 5 minute AMRAP (as many rounds as possible) doing 10 high knees (alternating ), 10 lunges (alternating), 10 striders (alternating), and 10 curtsey lunges (alternating) as many times as you can in 5 minutes. At minute 10 go right back to the top of the workout, into the 50s interval of around the world lunge on the right. Repeat the whole workout one more time. 

• Head into a 10 minute yoga cool down. 

*Remember to listen to you body. Slow down if you need to. Take longer rests where needed. Adjust and modify when and where needed.