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Interval Training: One Muscle Group at a Time + 7 Way Hips

Saturday, August 7

Interval Training: One Muscle Group at a Time + 7 Way Hips

Starter: 7 Way Hips:  7 Min. Tabata Hip Circuit

** Instructions: Sidelying. Do 7 moves on :20/:10 clock, repeat on other side:

  • Leg lift

  • Front kick

  • Back kick

  • Front to back kick

  • Forward circle

  • Backward circle

  • Bicycle kick

  • **REPEAT on other side

 

Interval Training:  One muscle group at a time – 3 x 8 Min. Rounds

  • :40 / :30 / :20 / :10 = 1:40 min per station / :20 of rest between Stations = 2 min

  • 1 Round is straight through all Stations = 8 min

  • 1 Min. Rest between rounds

  • 3 RNDS total

 

Station 1 Lower:  Lateral Bounds (:40) / Stepback Lunges (:30) / Squat Jacks (:20) / Squat Jumps (Non-impact: squats) (:10)

 

Station 2 Upper:   Band Bicep Curls(:40) /  Band Pull Aparts (:30) / Band Upright Row (:20) / Upright Row Iso Hold (:10)

 

Station 3 Core:  Superman (:40) / Deadbugs (:30) / Flutter Kicks (:20) / Hollow Hold (:10)

 

Station 4 Conditioning:  Jump Rope (Non-Impact: MB Slams)(:40) / High Knees (Non-Impact: Fast March) (:30) / Burpees (:20) / Mountain Climbers (:10)

Details

Date:
Saturday, August 7
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