This workout consists of supersets (back-to-back exercises on the same muscle group) followed by high impact or core moves to elevate the heart rate. This is a high impact, full body workout. The only equipment needed is a mat and a set of dumbbells. Listed below is a thorough description of the workout and a link to an interactive interval timer you can use anywhere on your tablet, phone or computer. * If you'd like to see the brief version click here to download a printable copy of the workout. HIIT It With SupersetsCombo 1:
Chest Flye + Leg Extension (1:00 min) (Make sure arms are wide in the flye. There should only be a slight bend in the elbow.) Walkout to Pushup (1:00 min) (When walking out the hands, brace the abs in tight to protect the lower back. You can add a jump to for more of a challenge.) Squat Jumps (50 sec) (Keep the shoulders rolled back and the chest open at all times. Sink the butt down while keeping knees behind the toes. Always land through the heels.) Combo 2: Reverse Flye (1:00 min) (Keep a long straight back through the movement and only a slightly bend the elbows through the movement. Stop the top of the movement right below the shoulders.) Plank Row (1:00 min) (Keep the hips down and shoulders rolled back. To avoid twisting and imbalance through the rows, open up the stance wider than your hips.) Mountain Run (50 sec) (Keep your hips down and shoulders back. Try to avoid bouncing too much through the movement.) Combo 3: 3-Way Bicep Curl (1:00 min) (Dumbbells out, forward, across the chest with the right arm, across the chest with the left arm.) Half to Full Curl (1:00 min) (Perform a curl halfway, then full range. Keep the elbows to the side of your body and try to keep your body as stable as possible to isolate the work to your biceps.) High Knee Ankle Tap Run (50 sec) (Perform 2 high knees, then tap each ankle with your hand. If this move is too difficult, resort to a high knee run.) Combo 4: Kneeling O/H Extension (1:00 min) (This move can be performed standing, but kneeling provides stability. Keep the elbows close to the ears and avoid flaring out your elbows.) Plank Walk + Elbow to Hand Plank (1:00 min) (Perform a plank walk to the right twice, then an elbow to hand plank. Repeat to the left. Remember to keep your hips down and shoulders rolled back.) Plank Twist (50 sec) (Start in a plank position. Twist to the right and to the left in a controlled manner. Brace the abs in for stability.) Combo 5: DB Lateral Raise (1:00 min) (Bring the elbows up right beneath the shoulders. Your arms should be parallel to the floor at the top of the movement.) DB Squat + Curl & Press (1:00 min) (Perform a deep squat, keeping knees behind the toes and a lifted chest. Avoid rounding out the upper back during this movement.) Skater Reachdown (50 sec) (Chest open, shoulders rolled back. Reach down with a long arm.) Combo 6: DB Squat + Lunge (1:00 min) (Holding one dumbbell, perform a squat and step forward into a lunge. Alternate legs) Single Leg Deadlift (R), (L) (1:00 min each) (Balance one one leg while lifting the other straight back. Please make sure to keep a long back here. Always avoid rounding the upper back in any type of deadlift movement.) Squat Jumps (50 sec) (Keep the shoulders rolled back and the chest open at all times. Sink the butt down while keeping knees behind the toes. Always land through the heels.) REPEAT 1-2x Click here for a link to the interval timer for this workout. * Use interval timer in landscape view on your phone or tablet for better viewing. If you are unable to see the full timer on your screen, click here. Or for the best view possible, install the app Seconds Pro on your Apple or Android device, You can then download this workout to your app by clicking here. IF YOU ENJOYED THIS WORKOUT OR HAVE ANY FEEDBACK, PLEASE COMMENT BELOW! THANK YOU!
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AuthorApril S FollowArchives
January 2017
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