Friday, May 17, 2019

Total Body HIIT 



Super simple protocol for this week. You’ll be performing a certain number of reps for as many rounds as possible in 30 minutes. Rest up to 1 minute between rounds. If you are craving more of a challenge, you could increase the reps by 2-3 each round. Set a timer for 30 minutes and get to work!

For today…

20 Reps for the entire first round, then go down by 2 reps each round for the entire 30 minutes of your workout.


20 reps, decrease by 2 each round.

  1. Banded Rev Tabletop Kick outs

  2. Pushup Frog Hop

  3. Plank Punches

  4. Rev Lunge Hop

  1. Banded Rev Tabletop Kick outs


    • Start with a light band around your shins.

    • Keep your lower back pushed down into the mat the entire time! Ribs pulled down.

    • Regression: Lighter band or when you kick out, kick up higher versus lower.

    • Challenge: Heavier band or kick lower towards the ground.


2. Pushup Frog Hop


  • 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.


3. Plank Punches


  • Keep a flat back, pelvis tucked slightly.

  • Entire core should be engaged.

  • If hips are rocking side to side at all, widen your feet.

  • Alternate punching with one arm and the other, making sure to full extend the arm out.

  • Regression: Drop to knees or widen stance.

  • Challenge: Feet closer together.


4. Rev Lunge Hop


  • Step back into a reverse lunge. Stand up by powering through your front planted leg, and drive the back knee up towards your chest.

  • Add a hop at the top of the movement if you can.

  • Try to use your arms to help generate momentum and power. (Think of it as sprinters’ arms. It should come naturally to you).

  • Regression: Take out the hop.

  • Challenge: Add more reps.