HIIT and Strength Workout
Added 2017-02-28 20:03:06 +0000 UTCHIIT and Strength Workout
16" elv
Bosu
Heavy med light weights
Sandbag
Band
Working warmup: 40:10 5 mins
1. SL plank walkout to SL push-up
2. Runners Lunge toe taps
3. Lunge hops 3 + switch
4. Pike push-up + 2 pike glute hops
5. 3 way bend holding vest
6. Vested Rev lunges and knee pulls
Explosive Leg set : Hiit 30:10 4x 10:40 mins
1. Explosive push-up full release burpees
2. Bosu Bulgarian hop onto bench or box
3. Pistol to rocket Lunge
4. Deficet rocket lunges
Leg Strength 2x
1. 10 Push-up alt bench slap and knee tuck
2. 10 bulg per leg
3. 10 pistols to SL DL 5/leg
4. 10 backload decline lunges per leg
Cardio HIIT 40:10 3x 10 mins
1 OH switch Lunge + weight pass through
2 Plank jack shoulder tap and toe tap
3 Donkey kick + 4 squat touchdowns
4 10 bosu mtn climbers + two squat hop onto bosu flat
cardio Strength 2x
1. 10 Lunge hold SA clean and press
2. 10 back fly burpees
3. 10 Bosu heel clicks
4. 10 Switch foot mtn climbers and Arnold press
Reps: upper body reps
10 Elv Superman Plank Rows
10 Frog push-ups
15 Bosu Chest Fly + Close Chest Press w Bridge hold
15 v sit shoulder press
20 bear hold row to crab press (10/side)
20 staggered push-up shoulder tap and row
(10/side)
Banded and slider burnout
1. 10 Bosu Staggered Pushup + Tricep Pushup on bosu (count on the tricep push-up)
2. 20 Banded adductors on sliders
3. 30 banded plank jacks
4. 20 banded adductors on sliders
5. 40 squat walks (each step is one)
6. 20 banded adductors on sliders
7. 50 flutter kicks (bands or ankle weights)
8. 20 banded adductors on sliders
