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Description

High Intensity Interval Training HIIT. Do each set 3 times before moving on to the next set rest 10 to 15 seconds in between sets.


Exercises

Set 1: 3 rounds
1.Step Touch
30 seconds
180 Degree Step Back Squat
24 reps
High Knees
High Knees
30 seconds
Alternating Step Back Lunge
24 reps
Wood Chops
12 reps
Effort: Moderate
Sumo Squat To Calf Raise
12 reps
Rest
Rest
15 seconds

Set 2: 3 rounds
Ice Skater Jump
30 seconds
180 Degree Step Back Squat
1 minute
High Knees
High Knees
30 seconds
Push-Ups
Push-Ups
12 reps
Triceps Push Up To Alternating Row
12 reps
Dumbbell Chest Press
Dumbbell Chest Press
12 reps
Rest
Rest
15 seconds

Set 3: 3 rounds
Ice Skater Jump
30 seconds
180 Degree Jump Squat
30 seconds
High Knees
High Knees
30 seconds
Left Side Plank Dips
Left Side Plank Dips
12 reps
Right Side Plank Dips
Right Side Plank Dips
12 reps
Leg Lifts
Leg Lifts
15 reps
Knees To Chest/toes To Ceiling
15 reps
Rest
Rest
15 seconds

Set 4: 3 rounds
Ice Skater Jump
30 seconds
180 Degree Jump Squat
30 seconds
High Knees
High Knees
30 seconds
Figure 4 Glute Lifts Right
12 reps
Figure 4 Glute Lift Left
12 reps
3 Quarter Bend Glute Lift
12 reps
Glute Lift Full Range/ weighted
12 reps
Rest
Rest
15 seconds

Set 5: 1 round
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
2 reps
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
5 seconds


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