Saturday April 7th – HIIT Stations

FitWit Nation Kirkwood
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Saturday: 4/7

3 stations/3 rounds per station (9 min each). Each station should be a sprint for two min & then 1 min of rest. Each station will have a rep count they can complete during the first minute to get some extra rest, but if they don’t reach that then they will just work for the whole minute (should give them a goal to shoot for each round).

  1. 1 min of burpees or 20 burpees + 200 M Run (1st white mailbox B: Back parking lot loop) – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

  1. 1 min of squats or 40 squats + 1 min double unders – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

  1. 1 min of push-ups or 20 + 1 min bear crawl – rest 1 min – REPEAT FOR 3 TOTAL RNDS

White: 15-30-15

Blue: 10-20-10

 

5 Minute Glutes and Core: 30 secs each

Plank

Side Plank R

Side Plank L

Superman Hold

Dead Bugs

Heel Touches

Glute Bridges

Single Leg Glute Bridge Raise R

Single Leg Glute Bridge Raise L

Glute Bridge Hold