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Fitness WOD: Follow Along Bodyweight HIIT Workout I


Static Stretch Warm Up:

  • Standing Knee Hugs – 3-5x/each side
  • Foot Grab with Reach – 3-5x/each side
  • Lunge with Overhead Reach – 3-5x/each side

Dynamic Movements:

  • Quadruped Thoracic Spine Rotations – 3-5x/each side
  • Single Leg RDL – 3-5x/each side
  • Bootstrap Squats with Overhead Reach – 3x
  • Bent-Over Dynamic Shoulder Backburners – 3-5x

First Circuit 30sec: 20sec work:rest ratio, 3 rounds, 45sec rest/round:

  • Reverse Lunge to High Knee Right Side
  • Reverse Lunge to High Knee Left Side
  • Downward Dog to Cobra and Back
  • Alternating Leg Raises

Second Circuit 30sec:20sec work:rest ratio, 3 rounds, 45sec rest/round:

  • One and One-Half Squats
  • Alternating High Plank to Toe Touch
  • Bird-Dogs First Side
  • Bird-Dogs Second Side

Third Circuit Tabata Style 20sec:10sec work:rest ratio, 1 round for 4mins:

  • Plank Jacks
  • Lateral Jumps (AKA Skater Hops)

Cool Down Stretches:

  • Lying Knee Hugs – 30sec each side
  • Child’s Pose – 30sec
  • Cobra Stretch – 30sec