Today's workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night's so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did!
Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises.
In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it's too difficult (it's a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.
Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations.
Today is Day 3 of my workout schedule for the week:
Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
**Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)
Have fun with today's workout!
Melissa
PS Does anyone else have sore calves from the jump roping?
Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)
Repeat 1-3X
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| Squat Jump: Part 1 |
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| Squat Jump: Part 2 |
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| Lunge Jump: Part 1 |
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| Lunge Jump: Part 2 |
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| Warrior III: Left |
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| Warrior III: Right |
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| Hydrant |
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| Pistol Squat with Chair Balance: Part 1 |
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| Pistol Squat with Chair Balance: Part 2 |
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| Pistol Squat with Chair Balance: Part 3 |
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| High Knees |
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| Angel Abs: Part 1 (Center) |
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| Angel Abs: Part 2 (Drop Left) |
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| Angel Abs: Part 3 (Extend) |
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| Angel Abs: Part 4 (right) |
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| Side Plank Reach: Part 1 |
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| Side Plank Reach: Part 2 |
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| Down Dog Hop: Part 1 |
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| Down Dog Hop: Part 2 |
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| X-Jump: Part 1 |
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| X-Jump: Part 2 |
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| Plank Walk Out: Part 1 |
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| Plank Walk Out: Part 2 |
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| Plank Walk Out: Part 3 |
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| Dip: Part 1 |
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| Dip: Part 2 |
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| Decline Spiderman: Part 1 |
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| Decline Spiderman: Part 2 |
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| Side Plank Back Reach: Part 1 |
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| Side Plank Back Reach: Part 2 |
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| Side Plank Back Reach: Other Side |
I haven't done pistols for quite sometime. I am quite impressed with myself as i could do full pistols and I thought hey! this is easy. I realized that my strength and stamina have improved while doing this workout. The cardio combo doesn't feel very hard either but yes this workout does give the dose of challenges i need. Thank you Melissa.
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