Whole body HIIT shred

Equipment: heavy objects (dumbbells, water bottles, household items), elevated surfaces

Form: Perform each action in accordance with the prescribed time and repeat, and repeat 3 rounds.

Circuit:

Step 1: Strengthen (0:30)

• Start standing in front of a raised surface-the height of your choice.
• Place your left foot on a raised surface, exert force through your left heel while standing, and squeeze your hips at the top.
• Slowly return to the floor and repeat on the other side. Alternate back and forth within the specified time.
• Optional: Hold heavy objects in your hands to increase resistance.

Action 2: Curl to CHEK and press (8-12)

• Start to stand and hold the weight-bearing object, with the palms facing you, pull your shoulder blades back and down, tighten your core.
• Keep your upper arms still, and bend the weight up to your shoulders with your palms facing you.
• From this position, press your arm up to a 90-degree position in front of you, with your palm facing you.
• End the 90-degree position almost like a goal post by pulling your shoulder blades together (with your palm facing outward), rotate your arm outward, and press your arm vertically upwards above your head.
• Reverse the movement to end where you started and repeat each repetition.

Step 3: Jump box (0:30)

• Stand facing the box (or any raised surface) you want to jump on.
• Bend your knees slightly, shoot your hips back, and then use your heels to exert force from
• Put the soles of your feet on the box (use your arms to push you and gently fall on the soles of your feet).
• Jump or step back and repeat.
• MOD: Cancel the jump, just use alternate legs to strengthen.

Action 4: Tighten the side panel R/L (0:30 on each side)

• Start with the sideboard position, place your right hand on the ground, stack it over your shoulder, bend your right leg, and straighten your left leg in line with your body.
• Lift the side plank, keep your hips square in front of you, and don’t lean your chest forward.
• Extend your upper limbs and arms outwards, bring them together for a side curl, while keeping your hips off the ground.
• Extend your arms and legs back, repeat all the movements on one side, and then switch.
• Optional: Stretch your legs outwards and raise your hips.

Step 5: Jump box to knee drive (0:45)

• Stand facing the box (or any raised surface) you want to jump on.
• Bend your knees slightly, bounce your hips back, and use your heels to bounce your feet onto the box (push you with your arms, and then lightly touch the ground with your feet).
• When you start to stand on the box, raise your right knee to your chest, then resume standing and walk off the box.
• Knee drive is used alternately after each box jump.
• MOD: Cancel the jump, just use alternate legs to strengthen the knee drive.