Wednesday July 19 – HIIT: 3, 2, 1

HIIT: 3, 2, 1

Each station will be on a 6 min continuously running clock with approx 1.5 – 2-min rest between stations. The station will be split into strength, cardio, and core, switching from each exercise with no rest between. The first exercise couplet is 3 min, the second is 2 min, and the third is 1 min.

1. 6 yellow bar pushups + 6 yellow bar rows, repeat → Box jumps/step ups → Glute bridge raises

2. 3 Suitcase DL to 2KB Farmers Carry (3 Suitcase DL, carry width of gym, repeat) →  Traveling Jacks width of gym, Broad Jump back, Repeat →  Plank Hold

3. 5 Push Press + 5 KB Squats per side, repeat → Jump Rope → Hollow Body Hold

4. 20 KB swings/rest repeat →  2 parking lot laps → Leg Raises

 

If classes are small, transitions are quick and time permits, finish as a group on core tabata:

:20/:10

High Plank Shoulder Taps

Spiderman Plank

V-ups, Lemon Squeezes, or Ab rockers

Superman

Repeat as time permits