Yoga + HIIT Monday 3.30.20

Monday Yoga + HIIT

4 minute AMRAP

• 10 reverse plank heel taps (alternating)

• 10 narrow arm push-ups

• 10 reverse plank knee drive (alternating)

• 10 wide arm push-ups

2 rounds (2x 45 seconds on, 15 seconds off)

• single leg DL Round 1: Right leg Round 2: Left leg

• bear crawl forward and back

• broad jumps forward and back

• bridge pose walk out

Equipment needed

• A space to move and a mat.

• Set of medium to heavier dumbbells if you have them for deadlifts

Workout Description

• Go through the whole workout once.

• Start the workout with the 4 minute AMRAP (as many rounds as possible) going through 10 reverse plank heel taps (alternating), 10 narrow arm push-ups, 10 reverse plank knee drive (alternating), and 10 wide arm push-ups as many times as you can in 4 minutes. At minute 4 go immediately into the 2, 45 seconds intervals of single leg DL on the right leg. At minute 6 go into 2 rounds of bear crawl forward and back. At minute 8 go into 2, 45 second rounds of broad jumps forward and back. At minute 10 go into 2, 45 second rounds of bridge pose walk outs. At minute 12 go back to the top right into 2, 45 second rounds of single leg DL on the left leg. At minute 14 go into 2, 45 second rounds of bear crawl forward and back. At minute 16 go into 2, 45 second rounds of broad jumps forward and back. At minute 18 finish the workout with 2, 45 second rounds of bridge pose walk outs.

• When you hit minute 20. Head into a 10 minute yoga cool down.

*remember to listen to your body. Slow down if you need to. Stop if anything is hurting or creating a shooting or pinching feeling. Modify and adjust movements and exercises when and where you need to.