HIIT Legs

Workout Plan of the Week
August 24-30

DAY
WORKOUT
DETAILS
Monday YouTube Guided Workout
Hard Core Workout
https://youtu.be/gWQ-mYuRZmY
Tuesday Workout of the Week
HIIT Legs
Check out the exercise plan and demo videos below!
Wednesday Zoom Virtual Class
Zumba | 5:30pm-6:30pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Thursday Zoom Virtual Class
Pilates | 11:30am-12:30pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Friday YouTube Guided Workout
Boxing Basics: Punches
https://youtu.be/A13MKP-SYUU
Saturday Zoom Virtual Class
Slow Flow Yoga | 10:00am-11:00am
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Sunday Workout of the Week
HIIT Legs
Check out the exercise plan and demo videos below!

 

Workout of the Week
HIIT Legs

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Workout
Circuit 1​​​​
* Set 1: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 2: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 3: Perform each exercise for 30 seconds with 90-100% intensity by increasing speed and power in each move. Rest for 30 seconds.

Circuit 2 (same as Circuit 1)
* Set 1: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 2: Perform each exercise for 40 seconds with 70-80% intensity. Rest for 20 seconds.
* Set 3: Perform each exercise for 30 seconds with 90-100% intensity by increasing speed and power in each move. Rest for 30 seconds.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP

High Knee Holds

woman demonstrating high knee holds

Opposite Hand/Toe Reach

female demonstrating opposite hand toe reach

Calf Scoops

female demonstrating calf scoops

Reverse Lunge Stretch

female demonstrating reverse lunge stretch

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 1

Side to Side Prisoner Squat

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating side to side prisoner squat

female demonstrating side to side prisoner squat modification

Ice Skaters

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating ice skaters

female demonstrating ice skaters modification

Squat Jump, Lunge

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating squat jump lunge

female demonstrating squat jump lunge modification

High Knees

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating high knees female demonstrating high knees modification

Rest for 20 seconds. Repeat Circuit 1 for two more sets:

Set 2: 70-80% intensity with a 20 second rest
Set 3: 90-100% intensity with a  30 second rest (optional - add a 5 minute jog)

After completing 3 sets transition to Circuit 2.

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 2

Squat to Foot Touch

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating squat to foot touch

female demonstrating squat to foot touch modification

Lateral High Knee to Squat Jump

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating lateral high knee to squat jump

female demonstrating lateral high knee to squat jump modification

Lunge Jumps

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating lunge jumps

female demonstrating lunge jumps modification

Soccer Juggle

Set 1: 40 seconds
Set 2: 40 seconds
Set 3: 30 seconds

female demonstrating soccer juggle female demonstrating soccer juggle modification

Rest for 20 seconds. Repeat Circuit 2 for two more sets:

Set 2: 70-80% intensity with a 20 second rest
Set 3: 90-100% intensity with a  30 second rest

After completing 3 sets transition to the Cool-Down below.

 

COOL-DOWN

Lateral Lunges

female demonstrating lateral lunges

Arm Reaches

female demonstrating arm reaches stretch

Butterfly

female demonstrating butterfly stretch

Single Leg Toe Touch

female demonstrating single leg toe touch