#HIIT & Inner, Outer Thighs & Ass Intervals

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Warmup: jumprope (10/30×5)=3:30min

BodyRock – Full Body HIIT

  • Video starts after 8:20. I did it 15/50 (40:05min) with my list & 8lb weighted vest
  1. Low jacks
  2. Half burpee to squat & jump
  3. Jump squat with side to side lunge, hopping the whole time
  4. Manmakers, 30
  5. Side push-up (1arm tricep & 1arm wide) with knee-in, one side
  6. Other side
  7. 2 squat jumps, staying low / 1 diamond jump
  8. Switch lunge
  9. SA Pogo, Balance on 1leg, opp arm drops weight toward floor & then come up & do press-up & raise knee, 20
  10. Other side
  11. Dbl push-up & shoulder tap burpee w/ tuck jump
  12. Alt cursty lunge, not coming all the way up in the middle, 40
  13. Plyo hopping curtsy (squat in the middle)
  14. Wide squat w/ front raise, 20
  15. Back lunges, holding 10 in front of chest, partial bicep arms. 
  16. SA lunge & press, come back & knee up, 20
  17. Other side
  18. Forward & backward jump squats, touching floor on the low
  19. Bicep curl, shoulder press, hammer down, double row, 30
  20. Elevated SA row, 20
  21. Other side
  22. Swings 35 This jacked me up to 172! That 35 kettlebell does it to me, probably since I inherited it my weight for this move jumped up 15lbs at once. If I bump up a lot of these 30lb moves to 40 when I finally get a replacement 20lb for the pair, I’ll have a similar burst in output in lots of places.
  23. Woodchops, 15
  24. Other side
  25. Stationery lunge, lateral raises 20
  26. Other leg, overhead tricep 20
  27. Arnold press, 30 Arms are bent in T-shape. Rotate elbows out & press up.
  28. Plie squat with heel raises, 40
  29. Sliders
  30. Narrow to wide squat, stepping out alt sides, 40
  31. Wide squat w/ shoulder press, 30 Weights @ front of body palms facing in to start
  32. Low boat to tuck abs
  33. Side plank hip dips, 10lb (holding weight steady) REALLY hard holding the 10lbs overhead. With the 8lb vest that’s 18 extra pounds on the supporting arm, and you really know about it in the dips! I couldn’t have made it through more than one set each side.
  34. Other side
  35. Standing rotation, holding 20lbs keeping hips in place
  36. Standing dips to the side, holding 20 in one hand & bending straight to the side, other hand behind head.
  37. Other side

Inner & Outer Thighs + Ass, Mat Routine

  • workout starts after 6:45. Because this is mat work it’s a low heart rate routine. I’d originally planned to do it w/ 5min sets of jumprope interspersed.
  • I have ankle weights so I did the first group of exercises alternating legs. I also added heavier weights on the hip thrusts, and if I had two 20s I’d have added more. Those big plates they have at gyms would be fantastic for that. I also added 5min jumprope sets interspersed. You lose a little time taking the weights on and off but I’d saved time having a set & I wanted at least a little bit of a burn

(10/50) w/ ankle weights, 42min

  1. Ceiling Kicks: starting from forearms & knees, bringing moving knee back in line w the other
  2. Other side
  3. Ceiling Pulse Press
  4. Other side
  5. Straight Leg Lift
  6. Other side
  7. Straight Leg Rainbow
  8. Other side
  9. Hydrant Lift: Same side hand can come out & half straighten arm
  10. Other side
  11. Hydrant Oblique: Start with leg in lifted hydrant & crunch in toward arm on that side
  12. Other side
  13. Ceiling Kicks, 2
  14. Other side
    __________________________
    OUTER THIGH
    Immediately rethought my idea my ankle weights might be too light with failure on the 1st side (tired from previous set) 3rd move. I’m gonna rewrite this further & do some more alternating in this section. Might film it to share as well.

  15. Lying Leg Lift, side 1: On side, bottom leg bent
  16. Lying Leg Pulse
  17. Front Lift: leg is bent & swung around to the front
  18. Knee in to the front & press back @ an angle
  19. Lying Leg

  20. Lying Leg Lift, side 2: On side, bottom leg bent
  21. Lying Leg Pulse
  22. Front Lift: leg is bent & swung around to the front
  23. Knee in to the front & press back @ an angle
  24. Lying Leg
    __________________________

  25. C-sit, In & Out, side 1: resting foot on floor, hands resting very lightly on floor. Pull knee in & extend out close to floor
  26. In & Out to the Side
  27. Inner Thigh: rolling over to side, top foot comes forward to rest on floor
  28. Inner Thigh C-sit: Pull knee in, extend leg out close to the floor, inner thigh lift
  29. C-sit, In & Out, side 2: resting foot on floor, hands resting very lightly on floor. Pull knee in & extend out close to floor
  30. In & Out to the Side
  31. Inner Thigh: rolling over to side, top foot comes forward to rest on floor
  32. Inner Thigh C-sit: Inner thigh lift, pull knee in, extend leg out close to the floor

  33. Hip Thrusts 1, on shoulders, 30
  34. SL thrusts, 1 leg extended or crossed over the other knee
  35. Other side
  36. High Bum Squeeze Pulse
  37. High Bum Squeeze 1, knees in & then knees out, pulsing up each time
  38. Hold Squeeze at the top, just moving knees in & out
  39. Keep Knees together, pulse at the top, feet hip width
  40. High Bum Squeeze 2
  41. Hip Thrusts 2
  42. Reverse Plank Alt Leg Lift

Yoga

1min per pose

Vira, supta vira, malasana, paschimo, block A, block B, savasana

 

 

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