HIIT WORKOUT @FLEXXANDTHECITY
WARM UP 1-2 minutes 10 air squats 10 jumping jacks 20 crunches
1
11 Exercises, do each exercise for 1 minute with out stopping, 5 minutes break between each round. Repeat for 3 rounds. This is 33 minutes of active work. You CAN do it.
WEIGHTED SQUAT WITH SHOULDER PRESS
target: glutes, quads, hamstrings, shoulders, core
With core engaged, dumbbells in front of chest, squat as far back as you can with knees behind your toes. (TIP: as if you are sitting back in a chair). As you come up drive through your heels, squeeze glutes and push the weights above your head in line with your shoulders.
2
DEAD LIFT, BENT OVER ROW
target: hamstrings, glutes, lower back, lats, rhomboids, rear delts, traps, and even the biceps
Start standing with feet hips width apart, knees soft, core engaged. Without changing the bend in your knees, hinge at your hips, and lower your torso until it’s almost parallel to the floor. As you lower the weight, keep the dumbbells as close to your body as possible and neck in line with your spine. Keep the torso stationary; lift the dumbbells to your side (elbows close to the body). At the top contracted position, squeeze the shoulder blades together - hold for a second. Slowly lower the weights and then raise your torso back to the starting position.
3
WEIGHTED CURTSEY LUNGE WITH LATERAL SHOULDER RAISE
target: glutes abductor and shoulders
Start standing with feet shoulder-width apart. Holding a pair of dumbbells at your side palms facing inward. Keep your chest up and shoulders retracted back.
Step your right leg back into a modified lunge position where your foot crosses behind and to the left of your front leg. (Curtsey-like-position). Step back up to starting position, and raise arms laterally to 90 degrees or shoulder height pause and lower back down. Repeat the lunge on the opposite leg. TIP: Take your backward angle lunge nice and low to ensure your glute has full activation and you gain maximum results.
4
SKATERS
target: glute med, hamstrings, thighs, and core
Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle (don’t let it touch the floor.) Reverse direction by jumping to the right with your right leg. This completes one rep.
5
ALTERNATING HIP THRUSTER FROM TABLE TOP POSITION
target: glutes, obliques, triceps
Begin in a reverse plank with knees bent (almost as if you are sitting on the ground). Drive the weight through your heels as you push your hips squeezing your glutes. Raise one arm twisting your core and reaching up to the sky. Come back down and repeat on the opposite side.
6
V-UPS
target: upper and lower abdominal muscles
Start lying down on your back on the floor/mat. I bring my hands to a prayer position, you can make it a little more challenging by extending your arms behind your head. Zip up the inner thighs. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off of the floor and reach for your toes with your hands. Squeeze your abdominal muscles as you reach for you toes, and then slowly lower yourself back down to the starting position to finish one repetition. To make the exercise more difficult, do not let your feet or the back of your hands and head touch the floor when you lay back down.
7
BURPEE
target: major fat-blasting results
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to softly land on the balls of your feet in a plank position or go down into a full push-up. Jump your feet back so that they land just outside of your hands. Explosively jump up into the air. Land and immediately lower back into a squat for your next rep.
8
MOUNTAIN CLIMBERS
target:core
Begin in a high plank position; make sure your shoulders are directly above your wrist. Pull your left knee into your chest. Return your left foot simultaneously bringing your right knee to your chest this time. Alternate back and forth. As if you are running in place.
9
WEIGHTED LUNGE AND KNEE UP WITH BICEP CURL
target:glutes, quads, hamstrings, and biceps
Stand with feet hip-width apart and holding dumbbells at your sides. Step back into a lunge with one foot, bending both knees 90° so your back knee hovers off the floor. Extend both knees and transfer your weight onto your right foot. As you come up drive the back knee up and toward your chest. Simultaneously, curl the weights in front of your chest, palms up.
10
SPIDER PUSH-UPS
target: pectoral muscles, deltoids, and triceps
Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can’t do a push-up this way, just lower your knees to the floor. As you bend your elbow and lower your torso toward the floor, bend your left knee and touch it to your left elbow. As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position. This counts as one repetition.
11
PLANK
target:core
Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
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