The FitWit Nation Blog

Wednesday December 12th – HIIT

Wednesday: 12/12

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

HIIT: 4 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds =  4×6 Min Total RNDS

Each Exercise :45 sec with a running clock

  • Push Ups B: TRX Chest Press
  • Superman Hold
  • KB High Pull R:(53+/40+),

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Tuesday December 11 – Fifty Shades of Fitness

Tuesday 12/11

Fifty Shades of Fitness (Assessed)

R – 50 Reps, W – 40 Reps, B – 30 Reps

Pushups R (toes), W(at least ½ on toes), B (knees)

Situps

Lunges (ea leg)

KB Swings R (60+/45+) W (45+/35+) B (30+/25+)

Supermans

KB High Pulls R (50+/40+) W (40+/30+) B (30+/20+)

Side Plank Hip Touches (ea side)

Double Unders W (Count attempts OR 200 singles) B (150 singles)

Wall Balls  R (20/15+),

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