FULL BODY – HIIT
WORKOUT
MOVEMENT CIRCUIT – 4 ROUNDS:
45 seconds of work / 15 seconds rest. Perform each exercise for 45 seconds followed by 15 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round. Do 4 Rounds.
- DB Snatch (alternating arms)
- Leg Raise -> Pulse Up
- Incline Push Ups
- DB RDL to Front Lunge (alternating sides)
- DB Goblet Jump Squat
FINISHER
Complete 1 round of the following exercises as quickly as possible.
- Band Face Pulls x 100
- Band Straight Arm Pull downs x 100
- Band Standing Press x 100
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
