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w/Nicole Christine
HIIT VIRTUAL CLASS 3
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. SEAL "X" JUMPS
—Each time you jump your hands and feet are switching which one is on top and forward so pay attention!
2. & 6. SQUAT JUMP TOUCHDOWNS
—initiate each squat with your hips and drive up into the jump!
3. & 7. WIDE 2X PULSE SQUAT -> JUMP TO NARROW SQUAT
—feet do not need to come as close together as mine do in this demonstration
4. & 8. SINGLE LEG HOP
— If this move is a bit too challenging for you, hop with both feet
--alternate sides per round. (When you perform this movement as #4, perform it on one foot and then on the other foot for #8)
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. CURTSY LUNGE
— aim to hit 90 degrees at the bottom of every lunge
--this movement is a bit of an odd one so move slowly and with purpose into the "curtsy"
2. SQUAT PULSES
— stay lowwwww!
-- goal is only move up and down a ~2 inches up/down in each pulse
3. LATERAL LUNGE TO NARROW SQUAT
— if performing a narrow squat is uncomfortable for any each, feel free to switch it for a regular squat
-- keep your chest UP and PROUD!
4. GLUTE HAMSTRING WALKOUTS (aim for 15 seconds OUT, 15 seconds IN)
— these are way harder than they look!
-- to add intensity hold your backpack in your lap
CORE | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. WINDSHIELD WIPERS
— keeping your arms out wide will help stabilize your upper body
-- the ONLY things that should be moving are your legs and hips!
2. CROSS BODY CRUNCHES
— think of these are slowed down, exaggerated bicycles
-- get your shoulder blades off the ground at the top of each crunch
-- legs should be off the ground the whole time!
3. &4. PLANK W/OBLIQUE CRUNCH (3.R & 4.L)
— this move is a challenging one!
-- although this says it is an "oblique crunch" it is ok if all you can do if focus on touching your elbow to your knee
-- to make this move easier, bend the leg that is on the ground so that that your plank is based on the side of your knee rather than your foot
-- move slowly, move deliberately!
GLUTES | 0:30 each
Optional 0:30 rest between sets | Repeat 4x
1. 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
2. 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
3. FIRE HYDRANTS
—to increase intensity, hold a can or DB behind your knee *gently*
4. FIRE HYDRANT HOLD
— 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!
HIIT VIRTUAL CLASS 2 - SUMMARY
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