Gear:

A set of dumbbells, a kettlebell for two handed work, a med ball. Reminder that this is a HIIT workout so we’re going for, more reps.

HIIT workouts are all about driving the rate of perceived exertion up to four or 4.5 out of five where one is you’re just starting to work in five is a sprint. Then during the recovery you need to drop your RPE back down to a one or one and a half, or we’re not getting the hiit benefits.

Warm up about 5 min
1. Plank walk out / back
2. Greatest stretch in n the world
3. Arms overhead BW squats
4. BW Good morning
5. Frog squat arm circle
6. Alt BE front lunges
Explain object: take RPE to 4-4.5 out of 5 then recover bank to 1-1.5

30sec work 30 sec rest
1. Medball Full climber hands on MB
2. Medball Full climber hands on MB
3. Medball bear hug knee strikes
4. Medball bear hug knee strikes
5. Medball burpee throw at the top, no push up no noise
6. Medball burpee throw at the top, no push up no noise
7. Medball toe taps
8. Medball toe taps
9. Medball climbers (feet on ball)
10. Medball climbers (feet on ball)

1 min rest

1 min work / 1 min rest
1. 5 KB swings 5 BW Rebounders (Optional high plank climbers during recovery)
2. DB Belly Burpee Clean to Press (optional hollow body hold during recovery)
3. MB rainbow slams first 30 sec / MB Bear Hug Jumping split squats 30 sec (optional Medball sit down stand up)
4. KB RDL High Pull + Squat swing high jump (optional KB low carry march)
5. DB 1/2 burpee power push up 30 sec/ Push up Row alt sides 30 sec (optional overhead carry)
6. KB split hinge 2 rows + 3 jumping lunges (alt sides) (optional kb low carry march)
7. MB Burpee with a pushup and toss (optional low plank hold)
8. DB 4 jumping lunge switch + feet parallel hinge 2 narrow row (optional hammer curl)
9. KB swing with side shuffle (optional full sit up)
10. MB front slams (optional ass to grass lunges)
11. 1 DB 2 single arm snatch 2 preacher curl (alt sides) (optional squat drops during recovery)
12. KB lateral lunge front clean alt sides (just recover)
13. MB baby slams (seated over head Tricep optional during recovery)
14. DB curl stand Overhead press or Arnold press sit down (optional hip thrust)
15. KB hunters lunge clean overhead press (alt legs at 30 secs) (optional narrow RDL during recovery)
16. Medball Jacks (feet on ball) (just recover)
17. KB horn in one hand ball In other, one leg straps into front lunge press when feet are together, same legs steps into reverse lunge, press when feet are together (switch to opposite hold other leg as mover at 30 secs) (optional KB wide RDL during recovery)
18. DB Devil Press 2 overhead carry
Grab a mat

1 min
Single leg v ups

If you have time…so more core!!!!

Sphinx pose/child’s pose/stretch