Friday, May 3, 2019

Total Body HIIT 

 THIS WEEK’S PROTOCOL

TABATA

So, set your timer for (in today’s case) 40 seconds of work, 20 seconds rest for 8 rounds and stick with just one exercise for all 8 rounds before moving down the list. Your goal is to work as hard as you can during those work intervals so that by the time you complete the 8th round, you couldn’t imagine doing anymore.

For today…

40 seconds on, 20 seconds rest x 8. You can rest up to 1 minute between Tabatas.

Breakdown:

40 sec work, 20 sec rest x 8 of ONE EXERCISE ONLY

  1. Lateral Bound + Low Squat Jack

  2. Lunging DB Bent Over Row + 3 Lunge Jumps

  3. Pushup + Frog Hop

  1. Lateral Bound + Low Squat Jack

    Tips:

    • Push off your outside foot and jump as far laterally as possible.

    • Stay low the entire time - hips never fully extend.

    • Keep knees behind toes.

    • Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.

    • Challenge: Add a band.

 

2. Lunging DB Bent Over Row + 3 Lunge Jumps

Tips:

  • Light DB’s to start.

  • You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.

 

3. Pushup + Frog Hop

Tips:

  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.