15 Minute Hotel HIIT: Day 3

Let’s rock this workout together!

Format: Perform 3 rounds for the prescribed amount of time. Rest as needed

Move 1: Alternating Reverse Lunges to Biceps Curls (0:45)

Start with your feet hip-width apart, core engaged.
Step your right foot back behind you, begin bending your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
As you descend, perform a bicep curl with both arms simultaneously.
As you stand up, power through your front heel and come to standing.
Repeat with left leg.
MOD: Do alternating bicep curls.

Move 2: In and Out Crunch to Booty Pop (0:45)

Start sitting down on your mat with your arms positioned slightly behind you and your knees bent.
Extend your legs straight out while also leaning back with your torso, all while keeping your core engaged and heels slightly off the ground.
Keeping your chest up, use your abs to crunch your knees to your chest.
For the Booty Pop: Plant your feet on the ground and press up into a reverse tabletop position.
From tabletop, bring your hips down, lightly tapping your booty to the floor and press back up to tabletop, squeezing your glutes at the top.
MOD: Keep your legs bend for the in and out crunch and tap your heels down instead of ending in full extension.

Move 3: Crescent Kicks (0:45)

Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet.
Your kick will come from your back leg, and you’ll want to imagine you’re going to draw a crescent with foot during the kick. So it arcs up (as high as you’re comfortable with) and across in front of your body. Land back in your stance and bounce a couple times to reset and do it again. Alternate between legs.
MOD: You can kick low, or turn it into a knee kick. This is a great way to see how tight your hips are, and if one is tighter than the other.
Pro Tip: The hip joint is generally not super flexible, and this is a very good move to remind it how much it can move. Follow this up with some pigeon stretches to open up your hip if you feel tight or have a hard time kicking up.

Move 4: Push Ups (0:30)

Begin in a tall plank position with your hands and toes on the floor or mat, hands stacked directly below shoulders.
Holding your belly button in and up to keep your core engaged, slowly let yourself come down to the ground for a pushup elbows shooting backward at a 45 degree angle).
Engage your core and press into the ground to come back up to a tall plank position.
MOD: Come down to your knees into a plank or put one knee down.

Move 5: Sumo Jump to High Pull Row (0:30)

Start in a sumo squat position with feet wider than hip distance apart and toes turned out at an angle.
Squat down with your hands reaching in the center between your feet. Keep your core engaged and chest up.
Jump back up while pulling your elbows up and out (fists should end up just below your chin) in a high row.
MOD: Take out the jump for a low impact variation.

Move 6: Single Leg Hip Thrusters (0:25 each side)

Lie with your back on a chair or bench with the upper back and shoulders lying across the pad.
Press your feet into the ground about hip-width apart and lift one leg straight out
Pressing into the ground with your heel, drive your hips to the ceiling and squeeze at the top.
Slowly drop your hips back down, lightly tapping your booty to the floor and press back up and repeat.
MOD: Use both legs as to drive up through both heels OR lie on the ground instead of an elevated surface.

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