Full Body Shred for Summer #4: 60 minute HIIT
Added 2017-05-17 00:36:56 +0000 UTCFull Body Shred for Summer #4: 60 minute HIIT
Weights & sandbag
16" elv
Set 1: 50:10 1x
1. Decline spider burpee tuck jump
2. Tricep burpee
3. Bent back fly + lat raise
4. 4 close rows + 4 oblique plank hops
5. broad jump +drop and pop + wide high knees back
6. RL Bulgarian to SL push-up
7. RL Backload curtsy step-downs
8. LL Bulgarian to SL push-up
9. LL backload curtsy step-downs
10. Commando plank jacks
11. Decline spider knee burpee tuck jump
12. Switch Lunge burpee
13. Bent back fly to lateral raise
14. 4 bent renegades to 4 plank rows
15. broad jump +drop and pop + wide high knees back
16. RL lateral step up leg lift
17. RL backload curtsy stepdowns
18. LL lateral step up leg lift
19. LL backload curtsy stepdowns
20. 3 switch lunges to handstand
Set 2: 50:10 1x
1. Decline spider burpee tuck jump
2. Dragon Lunge burpee
3. Bent back fly to lateral raise
4. RA side plank SA fly
5. broad jump +drop and pop + wide high knees back (I missed this and added it to the end of this set)
6. RL side Lunge toe touch + press
7. RL curtsy step downs
8. LL side Lunge toe touch + press
9. LL curtsy stepdowns
10. SA snatches
11. Decline spider Burpee tuck jump
12. Kickthrough toe touch burpee
13. Bent back fly to lateral raise
14. LA side plank SA fly
15. broad jump +drop and pop + wide high knees back
16. RL pendulum lunges
17. RL curtsy step downs
18. LL pendulum lunges
19. LL curtsy step downs
20. DL squat
Set 3: 50:10 1x
1. Decline spider Burpee tuck jump
2. Alt SL burpee pistol
3. Bent back fly to lateral raise
4. RA staggered push-up to snatch
5. Broad jump +drop and pop + wide high knees back
6. RL jab upper knee kick
7. RL curtsy step down
8. LL jab upper knee kick
9. LL curtsy stepdown
10. Jab jab bob and weave and tuck
11. Decline spider Burpee tuck jump
12. Rollback burpee
13. Bent back fly to lateral raise
14. LA Staggered push-up to snatch
15. broad jump +drop and pop + wide high knees back
16. RL hook/hook front kick 2
17. RL curtsy step downs
18. LL hook upper front kick
19. LL curtsy stepdowns
20. 4 high hooks 4 low hook 4 jacks
