30 MIN FULL BODY HIIT WORKOUT | EMOM Style | High Intensity | Super Sweaty | Diiferent Levels
w o r k o u t - d e t a i l s:
*Full Body HIIT Workout - EMOM:
00:00 - 00:10 Intro
00:16 - 04:15 Warm Up
BUTT KICK – OPENER
REACH COMPLEX
KANG SQUAT
HAMMIE WALK
WALK OUT | IN
WALK THE DOG
WRISTS
JUMPING JACKS
04:22 - 35:48 Workout (2 Rounds of each EMOM (one EMOM = 3 Min). After the second round a have an additional rest of 20 sec.
EMOM 1:
4X CLIMBERS 1X PUSH UP
STAGE 1: 8 x
STAGE 2: 10 x
STAGE 3: 12 X
4x HIGH KNEES – DONKEY
STAGE 1: 6 x
STAGE 2: 8 x
STAGE 3: 10 X
WINDSHIELD WIPERS (IN TOTAL)
STAGE 1: 10 x
STAGE 2: 12 x
STAGE 3: 14 X
EMOM 2:
CROSS BURPEES
STAGE 1: 6 x
STAGE 2: 8 x
STAGE 3: 10 X
3X JUMPING JACK – FLYING STAR
STAGE 1: 8 x
STAGE 2: 10 x
STAGE 3: 12 X
CLAPPING SIT UP (IN TOTAL)
STAGE 1: 20 X
STAGE 2: 26 X
STAGE 3: 30 X
RANGER 2X JUMP
STAGE 1: 10 x
STAGE 2: 12 x
STAGE 3: 14 X
CRAB KICKS
STAGE 1: 20 X
STAGE 2: 30 X
STAGE 3: 40 X
EMOM 4:
PUSH UP – SUPERMAN
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X
RANGER CATCHER
STAGE 1: 8 X
STAGE 2: 10 X
STAGE 3: 12 X
ALT. PLANK SWIMMER (IN TOTAL)
STAGE 1: 10 X
STAGE 2: 12 X
STAGE 3: 16 X
EMOM 5:
SQUAT JUMPS
STAGE 1: 12 X
STAGE 2: 16 X
STAGE 3: 20 X
TOUCH N GO (IN TOTAL)
STAGE 1: 30 X
STAGE 2: 36 X
STAGE 3: 40 X
KNEELING LATERAL CHOPPER (IN TOTAL)
STAGE 1: 30 X
STAGE 2: 36 X
STAGE 3: 40 X
4X HIGH KNEE HOPS – SQUAT
STAGE 1: 6 X
STAGE 2: 8 X
STAGE 3: 10 X
36:13 - 39:33 Cool Down
ALT. TRICEP STRETCH
DYNAMIC NECK STRETCH
DYNAMIC DEEP LUNGE
LAY DOWN AND BREATHE
Equipment: None
- a mat is recommended
Comments
Post a Comment