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HIIT IT - WEEK 5

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Grab a timer and hit this HIIT workout. After a brief warm up, perform each exercise for 30 seconds resting 15 seconds between exercises and up to 3 minutes between rounds. Aim for as many rounds as you can complete in 20 minutes. To reduce intensity, increase rest time. To increase intensity decrease rest time. Recover with some flexibility exercises.

Exercises NOTES
1

2 inch runs - in and out

1. Start in athletic stance with knees bent, hips back, and arms bent.
2. Run in place, moving your feet two inches off the ground as quickly as possible.
3. Contact ground in the same spot with one foot as the other moves left and right.
4. Complete the set on one side and repeat on the other.

Be sure to: Maintain an athletic base position with your feet apart throughout the movement.

You should feel it: Working your hips, knees, and ankles and challenging your coordination.
2

Burpees with Rotations

1. Begin the movement by pushing your hips back and down while maintaining a flat back.
2. When your hands hit the ground underneath your shoulders, kick both feet back (or walk back) and land in a proper push-up position with your shoulders, hips and ankles in a straight line.
3. lift one hand and rotate your hips and shoulder into a side plank, raising your top hand to the ceiling so that your body is in a T shape. Make sure to keep your core engaged to prevent the hips from sagging.
4. Rotate back to the push-up position before rotating to the other side.
5. Jump your feet back underneath your hips and stand up with a flat back as you transition into an optional jump.
3

lateral lunge

1. Stand with you feet shoulder width apart.
2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight.
3. Return to the starting position by pushing up with your bent leg.
4. Switch directions and repeat the movement.
5. Continue alternating to complete the set.

Be sure to: Keep your chest up and your back flat.

You should feel it: Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg.
4

Squat Hold Punches