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w/Nicole Christine
HIIT VIRTUAL CLASS 1
Before beginning this workout, be sure to perform the Dynamic Warm-up first!
(Workout is best viewed on a desktop computer)
TABATA | 0:20 on + 0:10 off
1:00 rest between sets | Repeat 2-4x
Repeat list 2x for a total of 8 exercises before resting for 1 minute
1. & 5. SQUAT <-> JUMPING LUNGES
—for lower impact, replace jumping lunge with stepping back lunges
2. & 6. MOUNTAIN CLIMBERS
—look up slightly to reduce strain on your cervical vertebrae
3. & 7. FAST FEET
—heels should never touch the ground!
4. & 8. HEISMAN
—for lower impact, march rather than jump between positions
LOWER BODY STRENGTH | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
Fill a backpack with books or hold dumbbells to add intensity. Form is more important than speed!
1. ALT BACKWARD STEPPING LUNGE
—ensure knees get down to 90* angles in the front and back
—knees follow with feet straight forward
2. LOW LATERAL LUNGES
—keep your butt low & chest high
—ensure knees hit 90* angles at the bottom at each side
3. SQUAT DOUBLE PULSE + CALF RAISE
—initiate squat with your hips as if sitting back into a chair
4. GOOD MORNING (DEADLIFT VARIATION)
—weight should rested on upper back
—if using dumbbells, replace this movement w/Deadlift (arms hang straight down holding weight but body movement looks exact same
CORE | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. PENGUINS
—keep shoulder blades off the ground as much as you can
2. SUITCASES
—get as many in as you can!
—keep your back and legs off the ground the whole time
3. SIDE CRUNCHES
—alternate sides per round
—get your shoulder blades up off the ground at the top of each crunch!
4. BIG SCISSOR KICKS
—place hands under the small of your back to make this move easier
GLUTES | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. FIRE HYDRANTS
—to increase intensity, hold a can or DB behind your knee *gently*
2. LATERAL LEG RAISES
—leg should stay in the same plane as your body (leg should go straight up and down, not forward and/or back)
3. FROG PUMPS
—to set up: sit with your feet facing each other, scoot your butt up close to your heels, lay back, and thrust your hips up to the sky as high as you can!
—to increase intensity, place something heavy (backpack or a DB) in your lap
4. HIP THRUSTS
—goal is to create a straight line between your shoulders and knees
—keep heavy item from frog pumps in your lap to increase intensity
HIIT VIRTUAL CLASS 1 - SUMMARY
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