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Fitness WOD: Follow Along Bodyweight HIIT Workout II

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