HIIT Sunday 3.29.20
Sunday’s workout
3m:
50 step ups (25 right, 25 left
40 butt kicks
30 high knees
20 cross body mountain climbers
2 Rounds 3X 45s on, 15s off
surrender squats
modified side plank with leg lift pulse R1: R R2: L
supine bicycle
quad hold shoulder tap
Equipment needed
A space to move, and a mat
A yoga block, edge of a bed, a chair. Some stable platform to step up on.
Workout Description
Start with the workout with the 6 minute AMRAP, going through 50 step ups (25 right, 25 left), 40 butt kicks (alternating), 30 high knees (alternating), 20 cross body mountain climbers (alternating) as many times as you can in 6 minutes.
At minute 6, give yourself a 30-45 second rest.
Then head into the next set. 2 Rounds 3X 45s on, 15s off of surrender squats, modified side plank with leg lift pulse R1: R R2: L, supine bicycle , and quad hold shoulder tap.
You’ll start with 3 rounds of 45 second intervals of surrender squats. Give 15 seconds fo rest in-between each interval. Next you’ll do 3 rounds of 45 second intervals of modified side plankon the right with the left leg in the air and pulse that leg. *do the left side on round 2. Give 15 seconds fo rest in-between each interval. Then you’ll do 3 rounds of 45 second intervals of supine bicycle. Give 15 seconds fo rest in-between each interval. After that you’ll do 3 rounds of 45 second intervals of quad hold shoulder taps. Give 15 seconds fo rest in-between each interval. After this round, you’ll back into 3 rounds of 45 second intervals of surrender squats. Completing one more round of each exercise.
Finish your workout with a 5-10 minute stretching cool down.
*Remember to listen to you body. Stop if anything feels like it a pinching or a shooting pain. And give more rest when and where needed.