Full Body Shred HIIT by Betty Rocker

 


Format: 3 rounds, for prescribed time. Take rest as needed.
15 min hiit
 
Squat thrusts (0:30)
  • Bend your knees and plant your hands on the ground beneath your shoulders. Jump your feet back, coming into a tall plank, core engaged, legs straight. Your back does not arch.
  • Jump your feet back to your hands, load the weight in your heels and jump up. Land softly, with a soft bend in your knees. Repeat.
  • Mod: Step your feet back rather than jumping. Perform a body squat rather than a jump.
Super Marios Right (0:30)
  • Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
  • As you come forward with the left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario's gold coins.
  • Land softly on the right foot. Repeat.
  • Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing. 
Super Marios Left (0:30)
  • Begin standing, and step your right leg behind you coming into a reverse lunge. The knees are aligned with the toes.
  • As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario's gold coins.
  • Land softly on the left foot. Repeat.
  • Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing. 
V-Ups (0:30)
  • Lay on your back, and engage your lower back with the mat. Extend your arms and legs out straight.
  • Use your lower abdominal strength to lift you up into a V-shape, reaching your hands to meet your feet. As you come back down, re-engage your lower back with the mat.
  • Mod: Knee Ups are an awesome variation to use if you're building strength or need a break. Bend your knees as you lift up to take the full weight of your legs out of the move and allow you to get stronger.
Tuck Jumps (0:30)
  • Begin standing. Jump and drive your knees up toward your chest. I like to keep my hands at hip height to act as a focal point of where to aim for.
  • As you come down, keep a soft bend in your knees and land lightly. This helps protect your joints and also adds an additional deceleration challenge to the move.
  • Mod: Take the jump out and work on body squats. Keep the weight back in your heels and keep your chest lifting. You can try jump squats also as you begin to progress in strength. Land lightly on your feet.
2 way push ups (0:30)
  • Come into a tall plank, hands beneath your shoulders, legs straight. Keep your back flat, don't let it arch.
  • Perform a push up. As you come back to tall plank, walk your hands out wide and perform a wide push up. Keep your core engaged, belly button hugging in and up towards your spine.
  • Mod: Perform the 2-way push up kneeling, paying good attention to your back and core.
Alternating Reverse Curtsy to Kick (0:45)
  • Stand and step your left foot back into a reverse curtsy lunge meaning that your left knee will end up behind your right heel as opposed to straight back.
  • As you come forward again, kick your left foot up high.
  • Step down and step your right foot behind you into a curtsy lunge on the other leg. Step forward into a kick. Repeat.
  • Mod: Hold onto a chair back or wall for support and balance. Instead of kicking, try driving your knee up.

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