2017 Holiday HIIT #5: Short Lift and CARDIOGA CRAZE & CALM by Amy S

***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  #5: Short Lift and CARDIOGA CRAZE & CALM by Amy S

 ** I am 21 ½ weeks pregnant during this recording**

Equipment: Weights

WARM-UP (3 minutes, 6 moves, 30 secs each):

1. Hip Opener into Curtsy 

2. Lateral light hop – rainbow leg 

3. child’s pose thread the needle

4. Frog Pumps!

5. Bird dogs

6. T stand to Reverse plank leg lifts.

Lifting circuit: 50:10 3x

1. OH rev lunge + squat 

2. Squat hold & SSD bicep curl

3. Manmakers 

4. Clean and press burpee

5. DL drop weight squat jump and squat to stand

Cardiyoga WORKOUT  (50:10:50:10:40:20 (vinyasa) – 2x through) 6 mins/set

SET 1 (Tricep Emphasis)

1. Tricep Push-Up with 4 Mountain Climbers

2. alt SL commando burpees

3. standing straddle split with tricep stretch 

SET 2 (Bicep Emphasis)

1. Bicep Makers

2. Rev lunge bi curl 

3. Downward Dog with a Twist (right arm to left foot then switch 2nd round).

SET 3 (Shoulder Emphasis)

1. Split Lunge Snatch

2. Dolphin Walk-out to plank, commando up and down dolphin walk back

3. Shoulder stand to back bend

SET 4 (Chest Emphasis)

1. Prisoner Jacks

2. Chest Press bridge hold 

3. Camel reaches 4 and hold 4

SET 5 (Back Emphasis)

1. Burpee Back Flies

2. plank row, bent row, and snatch

3.  ½ moon pose hold

NO REST TABATA  20:10 8x each set 4 mins

Set 1:

1. Vinyasa Burpees (add big jump at top)

2. Down Dog to Up Dog

Set 2:

1. Crow pose Squat Hops

2. hands down Frog Jumps

set 3: 

1. Handstand kick ups 

2. bird dogs

 set 4: 

1. Switch Lunge into Prayer twist

2. Side Plank hold.

Glute Fatigue Finisher 20:10 (4x)

1. Fast bodyweight squats for 20 seconds (really squeeze glutes but keep tempo up) 

2. 10-second hold at bottom.

Final Stretches:

1. Reclined pigeon pose

2. Knee to shoulder

3. Reclined knee twist

4. Lizard pose

5. Reach back lizard pose