2017 Holiday HIIT #6: Full Body Plyo Box, Cardio, & Booty lift by Laurie N and Katelynn B

***Equipment I use***

Weights: PowerBlock Sport 24 Pound Dumbbell Set: http://a.co/264fKbA 

Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**

Plyo Box:  Stamina X adjustable height plyo box: http://a.co/9dcH6iq

Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/26SuR7 

Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bodyrock-vest?variant=6270175105  **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj 

Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD  

Bosu Ball: http://a.co/dG0lT9u

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2017 Holiday HIIT  #6: Full Body Plyo Box, Cardio, &  Booty lift by Laurie N and Katelynn B 

**I am 22 weeks pregnant during this recording**

Resistance band

Ankle weights

Weights

16” plyo box 

Warmup:

30:30 1x

1. Frog pumps

2. Bird dogs

3. Curtsy roundhouse

4. Dl squat

5. Runners lunge twist

6. Frog pumps

Katelynn Boren Instagram post plyo box challenge:

 http://instagram.com/fitathomemom3

HIIT 50:10 2x 12 mins

1. Curtsy up bi curl curtsy down lat raise

2. Staggered push-up row

3. DL clean and press step up

4. Rocket Lunge tricep kickback and switch

5. Sl Burpee lat box jump pistol 

6. Deficit Lunge front hold to upright chest press

Triplet plus Tabata: Do all 3 moves for 20 reps on each leg before switching to the other leg. 

Triplet 1 : ankle weights

1. Fire hydrant 

2. Single glute bridge

3. Donkey kick pulses

Tabata Pair 1: 

1. Quadzillas

2. switch foot mtn climbers + kick

Triplet 2:

1. Rainbows

2.  Lying Leg lift hip ups

3. Lying leg circles

Tabata 2 :

1. Jump squats

2. Lateral touchdowns 

Triplet 3: Do 50 reps per move 

1. Banded seated hip abductions

2. Banded squat walks

3. Banded glute bridges

Tabata 3;

1. 3 bunny hop forward 2 jacks back

2. Jumping curtsys 

Mini  EVENS Pyramids :

Do each group of exercises EVENS from 10 to 4.  Then move to the next group.

1. Deadlifts - Jump squats

2. Forward lunge (R) - High knees (2 = 1)

3. Forward lunge (L) -  Skaters  (2 = 1)

4. Squats - Box hops

5. Hip thrusts – switch lunges 2=1

6. Bulgarians (R) -  Plank Jacks

7. Bulgarians (L) -  plank Tuck jumps

8. Sumo squats -  Star jumps

9. curtsy lunge (R) -  pike handstand kick ups R

10. curtsy lunge (L) – Pike handstand kick ups L