Wednesday September 13th – HIIT 4×5 Min Partner Stations + Core

Kirkwood
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Wednesday: 9/13

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 Squats & Wall Sits

  • P1: 30 Sec Squats
  • P2: 30 Sec Wall Sits

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: :30 Sec Per Move

– Plank

– Side Plank R

– Side Plank L

– Plank

– Curl Up

– Heel Touch

– Curl Up

– Heel Touch

– Sit Ups – :60 Secs