Full Body HIIT Strength

Equipment: Weights (dumbbells, water bottles, water bottles or others), optional elevated surface

Format: Perform power cycling for 3 rounds according to the specified number of times. Once done move to the tabata circuit. For Tabatas, perform each move at 0:20 with a 0:10 break in between. Repeat 4 rounds for a total of 4:00.

Strength circuit:

Alternate lunges to curls (8-12)

• Start by standing tall, core supported, feet slightly wider than hip-distance apart, and holding a heavy weight in each hand.
• Step forward with your right foot, maintain an upright position, support your core, bend your knees to 90 degrees, turn your left palm away from you, and bend your left elbow to curl the weight to shoulder height.
• Step through your front heel and step your right foot back into contact with your left foot while placing the weighted object back to your side.
• Take care to keep your front knee aligned with your ankle and your big toe in a lunge position.
• Repeat on the left and continue to alternate reps for assignments.

Kang squat back pull row (8-12)

• Start by standing with your feet hip-width apart and a weight in each hand, core supported, shoulders down front and back (like against a wall).
• Bend your knees in line with your toes and bring your hips back into the squat.
• Cross the heels to straighten the legs, keeping the back flat and articulating the hips while bringing the weighted object to the calves, palms facing the body.
• Pull your elbows out and back for a back row, squeezing between your shoulder blades.
• Be careful not to round your shoulders, control the weight down near your calves, then go through your heels, squeezing your glutes with your supported core, and return to a standing position.
• for the assigned representative repeats.

Glute bridge lift to chest compressions (8-12)

• Begin lying on your back with your knees bent and your feet firmly on the mat, supporting your core and lower back in light contact with the mat.
• With a weight in each hand, press your heels into the mat, push your hips toward the ceiling, squeeze your glutes and keep your core supported in the hip bridge.
• Continuing in the glute bridge position, extend your arms straight in front of your chest, palms toward your knees. This is your starting position.
• As you bend your arms, align your elbows with your shoulders and wrists at your elbows, lowering the weight in a controlled manner. Press the weight over your chest to return to the starting position.
• While keeping the glute bridge elevated, repeat chest compressions to complete the assigned number of times.

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Tabata circuit:

reverse wave ratio

• Begin by standing in front of the mat, supporting your core and lifting your chest.
• With control, shoot your hips back to move through a squat and sit all the way down on the mat, roll back, pull your knees toward your chest and lift your hips toward the ceiling to create a backward rocking motion.
• Using this momentum, rock your body forward, landing on your feet and passing through your heels to complete the jump, taking care that your knees don’t bend inward when you stand)
• Repeat the assigned time.
• MOD 1: As you learn this move, place your hands at your sides to support your standing jump or use a chair/elevated surface to help you get up.
• MOD 2: Remove the jumps and/or just practice rocking back and forth, learn how to put your feet firmly back under you and hover your hips to eventually stand.

Jump Squat Pivot

• Start by standing tall, feet hip-distance apart, core supported, and chest straight.
• Get your hips back into the squat, keeping your chest straight, your heels weighted, and your knees in line with your toes.
• Powerfully through your heels and back chain, jump up explosively while turning your body to the left, landing lightly on the balls of your feet. Your entire body should now be facing to the left.
• Repeat the jump squat pivot to end facing forward.
• Repeat the jump squat pivot to end to the right.
• Continue to rotate this sequence for the allotted time.
• MOD: Make this move less impactful by cancelling the jump and doing a regular squat. You can also briefly touch your hips back on an elevated surface to guide proper squat form.