Wednesday, 22 January 2020

The HIIT Squad!


This time – the HIIT Squad


A more advanced workout ! 


·         Burpees

·         Shoulder taps

·         Squat jumps

·         Mountain climbers



Do each exercise in sequence for one minute at full intensity then rest for fifteen seconds between each one


Burpees

From a standing position, drop down into a squat with your hands on the ground just in front of your feet

Kick your feet out behind you, keeping your arms straight so that you end up at the starting press- up position

Jump your feet back towards your hands and return to the squat position

Return to standing by jumping up in the air whilst raising your arms above your head


Shoulder taps

Position yourself as if you are about to start a press-up.  From there, bring your right hand up to touch your left shoulder

Return your right hand to the floor and then bring your left hand up to touch your right shoulder

Alternate between the two sides as quickly as possible, making sure your core and glutes are tight and engaged throughout the entire movement.  You’ll know you are doing this because your body will remain fairly static and stable and the only thing moving will be your arms


Squat jumps

Start in a squat position with your feet shoulder width apart, and your thighs parallel to the ground.  Your knees should be in line with your toes and your chest upright

From this position, jump as high as you can, raising your arms into the air at the same time

Try to land back in your squat position as softly as possible


Mountain climbers


Place yourself in a traditional press-up position, on your palms and toes.  Your hands should be directly under your shoulders and you should feel as if your pelvis is being tucked under your body so the arch in your lower back disappears

Bring your right foot off the ground and bring the right knee forward under your chest

Return your right foot to the press up position and switch legs

Continue, quickly alternating between legs; this is a fast movement

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