HIIT

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights. All repetitions, rest times, and rounds can be adjusted based on your fitness level.

Workout: 5 rounds with a minute of rest between each round. Each round consists of 10-12 repetitions of the four exercises below, with about 10 seconds of rest between each.

WARM UP
Torso Rotations female demonstrating torso rotations Pelvic Stretch female demonstrating pelvic stretch
Arm Circles female demonstrating arm circles Heel Reach to Overhead female demonstrating heel reach to overhead

 

WORKOUT EXERCISE DEMO DEMO MODIFIED
Reverse Lunge, Single Leg RDL (10-12 reps right side; rest; repeat left side)
REST 10 SECONDS		 female demonstrating reverse lunge female demonstrating modified reverse lunge
Inch Worm, Push Up (10-12 reps)
REST 10 SECONDS		 female demonstrating inch worm push up female demonstrating modified inch worm push up
Squat Jumps (10-12 reps)
REST 10 SECONDS		 female demonstrating squat jump female demonstrating modified squat jump
Plank Shoulder Taps (10-12 reps)
REST 10 SECONDS		 female demonstrating plank shoulder tap female demonstrating modified plank should tap

 

COOL DOWN
Heel to Glute female demonstrating heel to glute Knee to Chest female demonstrating knee to chest
Link & Lift Hands Behind Back female demonstrating linked hands lifted behind back Arm Behind Head Stretch female demonstrating arm behind head stretch

 

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