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FULL BODY HIIT Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

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Todays workout is a high intensity circuit workout. Get familiar with the exercises before you get started and prepare all necessary equipment so once you start you can pull through until the end.

Use lighter weights. The goal is to get through the entire workout without resting more than indicated and keeping form quality high. Good luck!

General Warm Up – 3 Rounds


Rest between sets: 20sec rest between rounds
Intensity: Moderate

DemoExerciseReps/SetsHow to/Cues
Running in Place
20sec
Stay light on your feet. Imagine your floor was fragile or you would have neighbors living underneath who complain a lot. Minimize the time spend with your foot on the floor.
Keep you chest up and shoulders down. Look towards the front.
Keep going until the end and do not stop.
Mountain Climber
20sec
Keep your shoulders right on top of your hands and your neck in a neutral position.
Pull your knee close to your chest in each rep and fully lock the opposite knee.
Engage your core, keep your hips low and stable and your back straight.
Forearm Plank
20sec
Engage your core and create 1 straight line from your feet all the way through your neck.
Flex your feet on the floor and keep them next to each other.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Forehead to W
20sec
Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.
Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.
Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Back Extension
20sec
Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.
Keep your feet about shoulder width apart on the floor the entire time.
Move slowly! The longer this takes the more control and strength you will develop!

Group 1 – 3 Rounds


Rest between sets: none
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
Dumbbell Squat to Overhead Press
8x



Sitting Cable Back Row
8x



Straight Leg Bicycle
4x each side



1min Rest


Group 2 – 3 Rounds


Rest between sets: none
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
Squat Step Up
4x each side



Push Up
8x
Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out!
Touch the chest to the floor in each rep.
Keep your elbows close along your body.
Push Up Toes Touch with Push Up
4x each side



Lat Pull Down
8x



1min Rest


Group 3 – 3 Rounds


Rest between sets: none
Intensity: Elevated

DemoExerciseReps/SetsHow to/Cues
Plank Superman Combi
8x
Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position.
Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.

Side Forearm Plank Raise
8x each side
Push up engaging your glutes and core muscles into a side plank with a straight line from your feet all the way to your neck.
Keep your head in a neutral position looking straight towards the front.

Hip Bridge to Crunch
8x



1min Rest


Flexibility


Rest between sets: None
Intensity: Low | Focus on Form

DemoExerciseReps/SetsHow to/Cues
Calf Stretch with Bent Knee at Wall
40sec each side



Hip Opener with Yoga Block on Stomach
40sec each side
Keep your hips parallel to the floor and squared with your shoulders.
Lock your extended knee and keep your knees close to each other.
With every exhale slide into a deeper stretch.
Half Split Back Knee Bent Against The Wall Glutes By Heel
30sec each side



Downward Dog - Assisted
40sec
Fully lock your knees.
Push your chest towards your toes and work on arching your lower back. Push your hips towards the anterior pelvic tilt.
Lock your elbows, depress your scapula and look towards your feet.
Hip Opener
6x each side
Push both your glutes and chest towards the floor.
Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.
Place the hand of the bent knee not in front of the knee but slightly further in.
Half Middle Split - Hold
40sec each side
Push your opposite hip down towards the heel of the standing foot.
Keep your shoulders down and look towards the front.
Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Baby Pose Shoulder Opener from Side to Side
20sec each side



Static Towel Triceps Stretch at Wall
40sec each side
Push your armpit towards the wall to create a stretch in your triceps.
Use your free hand to push the hand to gently pull on the towel for an increased triceps stretch.
Engage your core and keep your ribs in.
Sliding Table Top
40sec



Cat n Cow
6x
Focus on mobilizing your entire spine from the neck all the way to your hips.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.
Active Sphinx - Hold
2x10sec



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