Evening #HIIT

I looked back in my blog & discovered I’d already taken two rest days this week, so I decided WTF I’ll get out of bed long enough to follow along with the video for this workout. Normally I do some yoga after of course by my only goal was check it off the list & work up enough sweat to necessitate a shower.

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No Equipment Thanksgiving Workout by Christine Comeau

Let’s get cooking warmup 40:40
1. Downward dog + step forward to lunge + open arms
2. Slow body weight squat + hands to floor and jump out or walk out to plank
3. 4 jacks + 8 jog in place
4. Plank + 4 swimmer arms + stand and 4 toe touches

AMRAP Appetizer (4 min)
1. (crow pose hold- 5 counts pop out to 5 pike pushups
2. 5 Scorpion hip dips on each side then plank hop pike jump
3. 5 roll back 2 star jumps
4. 5 prisoner jacks- keep those wings up)

pyramid: (40:10: 50:10, 60:10, 70:10, 80:10, 80:10, 70:10, 60:10, 50:10, 40:10) 12 min
1. Sumo squat hold x4 + 4 Sumo stomp+ 4 sumo hops
2. 3 Flying mountain climbers + SL tricep pushup+ kick through
3. Pistol squat 3 sec pause + kick
4. 3 bunny hops forward + drop and pop + tuck
5. Iron Quadzilla- classic quadzilla + two switch lunges and criss cross
6. alt plyo curtsy + 4 mountain climber
7. Alt Pistol Squat My knees don’t much like ninjas so I changed this move
8. Broad jump forward + 2 switch lunges + bunny hop back
9. donkey kicks up and over
10. Rocket squats (3 steps down explode up)

no rest tabata (20:10 x 4) 8 min Harder than I’d suspected! Glad I started off sans vest 🙂 
1. Dive bombers (hold move = downward dog glute raise)
2. Froggy push up burpee + wide leg tuck jump (hold move = froggy hold- hold in back position)
3. 2 tricep push ups + 4 tricep hold jacks (hold move = plank)
4. Inchworm hops + explosive push up (hold move = midway push up position)

The “sides” (rep based)
10 oblique hop burpees
8 side plank with bottom and top knee in (2=1)
6 side plank + reach under + leg raise (2=1)
4 animal flow kickthroughs + knee to elbow in crab (2=1)
2 oblique V ups/side (2=1)

Going for seconds (50:10, each move x2) 18 min
1. Tricep fall + 2 tricep hold plank jack + angry donkey up
2. Up/down Commando plank + SL plank hop in and out
3. Reverse lunge 4 pulses + kick up to handstand, switch
4. Knee pulls x 3 + 3 tuck jump (wide + narrow + pike)
5. Elevator jack burpee (down for 4 then jump back to push up, jump to low squat and jack back up)
6. Y- plank walkouts (inchworm to plank and walk your hands as far forward as you can)
7. Diamond push up + downward dog glute raises + Diamond jump at top
8. A-alt plyo curtsly + 2 spiderman push-ups
9. Y-Wide burpees

Dessert finisher (x3)
25 mountain climbers (narrow/wide/cross)2=1
20 switch lunge (tornados/lateral lunge jumps/std) 1=1
15 plank hop to squat (narrow/sumo/ski)
10 push ups (std/tricep/dive bomber)
5 burpees (std/tricep/diamond)

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Author: Boodiba

Artist, Designer

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