Wednesday October 10th – HIIT: STRENGTH, CARDIO, & CORE

FitWit Nation Kirkwood
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Wednesday: 10/10

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 3x Prone Shoulder Lift Offs

HIIT: STRENGTH, CARDIO, & CORE

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 10x KB Straight Leg Deadlift  / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x 1 KB Goblet Side Lunge/Total 5/Side / rest repeat ->  Bear Crawl in Place / Bear Crawl in Circle -> Side Plank Hold Right
  3. 10x 1 KB Clean/Each Side / rest repeat -> Curb Toe Taps / Curb Jumps -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> 1st White Mailbox Run -> Side Plank Hold Left