HIIT –  30 seconds per exercise. 90 sec to 2 min rest between stations.

STATION 1:

Pushups

Situps

Squats

-Rest 15 seconds-

Lateral Jumps (using barrier, if possible)

Side lunges

Mountain climbers

-Rest 15 seconds-

REPEAT (for total of 2 RNDS)

 

STATION 2:

Sumo Inchworms

Squat Jumps

Plank leg lifts

-Rest 15 seconds-

Jumping lunges (sub step back lunges)

Mtn jacks

Hip bridge raises

-Rest 15 seconds-

REPEAT

 

STATION 3:

Star Jumps

Plank to Pushup (forearm plank to high plank, lower, repeat)

Hollow body hold

-Rest 15 seconds-

Side Plank Hip Touches (R)

Sprinter Situps

Side Plank Hip Touches (L)

-Rest 15 seconds-

REPEAT

 

Finish with Rowing Relay (as time permits):

3 Person Rowing Relay: 2250 Meter Relay Race

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m