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w/Nicole Christine
HIIT VIRTUAL CLASS 2
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. SKATERS
— goal here is to move as FAST as you can while still maintaining control & form! (A little knee wobble isn't the end of the world, but note it and consider slowing down)
2. & 6. SQUAT JACKS
—For lower impact, follow this movement pattern instead: (wide squat -> step together -> wide squat opposite side -> step together)
3. & 7. BURPEES
— For lower impact, omit the jump!
— if you would like to add a pushup at the bottom of each burpee, go for it!
4. & 8. JUMPING LUNGE W/PULSE
— For lower impact, step back into each lunge rather than jump
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. SQUAT + OBLIQUE TWIST
— initiate squat with your hips as if sitting back into a chair
2. ALTERNATING LUNGE <--> SQUAT
— ensure knees get down to 90* angles in the front and back
— knees follow with feet straight forward (it is ok if your knee goes past your toes if your ankles are crazy flexible like mine!)
3. SQUAT + CALF RAISE
— keep your chest high!
— ensure knees hit 90* angles at the bottom at each squat
— squeeze up hard at the top of each calf raise!
4. LUNGE PULSES
— try to keep knees as close to 90* as you can and push through the pain!! This is a hard exercise!
— alternate sides per round
CORE | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. RUSSIAN TWISTS
— be sure you are moving your entire upper body side to side on this one. It doesn't matter how fast you move your HANDS, I want to see how fast you can TWIST your body side to side
— to make this move harder, try holding a dumbbell or can of soup in your hands!
2. BOAT HOLD
— keep your back and legs off the ground the whole time
— place hands under the small of your back to make this move more comfortable
3. PLANK W/ALTERNATING KNEE TO ELBOW TOUCHES
— look up slightly to reduce strain on your cervical vertebrae (we are trying to keep everything in a straight line!)
— the ONLY thing moving should be your knees up toward your opposite elbows!
4. PLANK W/ALTERNATING LEG RAISES
— look up slightly to reduce strain on your cervical vertebrae
— focus here is on abdominal stability so it doesn't matter a whole lot how *high* your legs get as long as you are alternating getting each foot off the ground
GLUTES | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. KNEE CIRCLES (FORWARD / BACK)
— to increase intensity, hold a can or DB behind your knee *gently*
— alternate between doing forward and backward knee circles between legs. The goal is to have each leg do 1 set of forward circles and 1 set of backward circles
2. DONKEY KICKS
— to increase intensity, hold a can or DB behind your knee *gently*
— squeeze up at the top of each rep!
3. DONKEY KICK HOLD
— squeeze hard at the top of these!!
— if you have been holding a dumbbell behind your knee, you might want to reconsider using it for this exercise
— try to keep your thigh as close to parallel with the ground as you can!
4. SIDE LYING ABDUCTION
— Leg on the *ground* is doing the work! (Follow the stripe side of my shorts through the other demos to see what I mean)
— Focus on bringing your hips as far up off the ground as you can each rep
HIIT VIRTUAL CLASS 2 - SUMMARY
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