Follow-Along Bodyweight High Intensity Interval Training (HIIT) Session II (45 minutes)

 

Static Stretch Warm Up:

• Low Squat Hold – 20 seconds
• Calf Stretch in Low Squat – 10 seconds each side
• Child’s Pose – 20-30 seconds
• Quadruped Thoracic Spine Rotations – 3-5x each side

 

Dynamic Movements:

• World’s Greatest Stretch – 6 reaches on each side
• Hip Rockers – 5x
• Adductor Hip Rockers – 5x each side
• High Plank to Downward Dog – 5x

 

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

• Alternating Split Squat Jump
• Walking Hip Bridges
• Push Up with Shoulder Taps
• Mountain Climbers

 

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

• Tempo Squats (3sec down, explode up)
• Right Side Plank with Reaches
• Left Side Plank with Reaches
• Burpees

 

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

• Plank Jacks
• Hip Bridges

 

Cool Down Stretches:

• Low Squat Hold – 30 seconds
• Arms Overhead with Deep Breaths
• Hang Down – as tolerated

By: Chris Manzano MPS, ATC, CSCS, TSAC-F