Wednesday March 21st – HIIT 4×5 Min Partner Stations + Core

FitWit Nation Kirkwood
No Comments

Wednesday: 3/21

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds

 

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold

  • P2: 30 Sec KB Swing

Station 2: 5 Rounds MB Squats & MB Overhead Stepback Lunge (B: no MB)

  • P1: 30 Sec  MB Squats

  • P2: 30 MB Overhead Stepback Lunge

Station 3: 5 Rounds Goblet Push Press & Superman Hold

  • P1: 30 Sec Goblet Push Press

  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press

  • P1: 30 Sec Hollow Hold Progression

  • P2: 30 Sec Push Ups or TRX Chest Press

 

5 Minutes of Core and Cardio Blaster: 30 secs at each, no rest

-Plank

– Side Plank R

-Side Plank L

– Shoulder Taps

-High Knees

– Star Jumps

– Mountain Jacks

– Ninjas

– Deadbugs

-Sit outs