Wednesday September 5th – Running HIIT Circuit

Wednesday: 9/5  

Mobility Series: 5 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs

Running HIIT Circuit:  4 Stations – :40 work/:20 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

Station 1

KB Goblet Side Lunge / KB Goblet  Stepback Lunge

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 2

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 3

KB Swings/ Glute Bridge Hold

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Station 4

Hollow Hold / Superman Hold

Run 300m 2nd White Mailbox on Clifford – 60 Seconds

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides