Today's crazy workout comes from D180Fitness. It is a high intensity interval training (HIIT) workout that consists of 7 circuits. He explains each of the exercises performed for the circuit before you do them.
There is no warm up--it's really important to do one, especially when doing a HIIT workout.
The first circuit is for the upper body. It consists of 3 exercises: dive bombers, plank jacks and break dancers. He gives a modification for the dive bombers and the break dancers. You will do 5 reps of each and then repeat the circuit for as many rounds as possible (AMRAP) for 50 seconds.
The second circuit focuses on the lower body. The exercises are: jump squat and glute busters, 10 of each continuing again for 50 seconds.
Circuit 3 goes back to upper body. Here you will do 3 reps of the following 3 exercises: inch worms, donkey kicks and plank hops (watch the video to see how all of these are done), again for 50 seconds.
Circuit 4 --lower body--alternating jump lunges and cross squats, 10 reps each for 50 seconds.
After a break, you will now repeat each of these circuits again with less time between circuits.
Circuit 5 -- upper body --starts with a plank challenge--60 seconds in front plank, 30 seconds in side plank, 30 seconds on the other side--he gives a modified version if you absolutely need it. You will do this 3 times. Remember, for the front plank, keep the abs engaged and the body in-line from the crown of your head to your heels--don't let your hips drop either. For the side plank, keep your chest open and your shoulders back and down--envision your upper back is pressed against a wall. This one is 6 minutes long--hang in there!
Circuit 6 --lower body--30 seconds of speed squats, 30 seconds alternating (jump) lunges, 30 seconds of glute busters and 30 seconds of jump squats--1 time each.
Circuit 7 is a tabata--4 minutes total 20 seconds work 10 second rest for 8 rounds. The exercise is pulse push ups--do what you can in that 20 seconds.
Circuit 8 is another tabata--1 arm burpees 20 seconds work 10 seconds rest for 8 rounds--again he gives a modification using both hands--if that's too much you can step it back and forward instead of jumping.
Don't forget to cool down and stretch afterward--this is a total body workout--stretch your entire body.
The link to the workout video is below the picture.
The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful. ***I am not a doctor or nutritionist. Please consult your physician before performing any exercises or following any tips shown on this blog.
Wednesday, April 9, 2014
Wednesday's Wild/Warrior Workout -- HIIT -- Inferno Fat Burning
Labels:
30 minutes,
body weight,
boot camp,
burpees,
cardio,
challenge,
fat burning,
HIIT,
intense,
plank,
push up,
strength,
tabata,
total body,
Wednesday,
Wild/Warrior
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