HIIT
Regular workout
Created by Danny Kennedy on 21 Jun 2023, last updated on 21 Jun 2023.
est. 34 minutes
Equipment
Sled
KB Hip Flexor Mobility
60 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Hip Flexor Stretch
45 sec, each side
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Pec/Shoulder Stretch
60 sec, each arm
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
60 sec, each arm
Relaxed grip
Relaxed grip
Walking Lunges
1 set x 5 min
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Circuit of 4 rounds
KB swing
15
Ski Erg
15 cals
Rower
150m
Push with the heels, pull with the arms. Keep it smooth.
Push with the heels, pull with the arms. Keep it smooth.
Rest for 60 sec
Repeat new round
Superset of 5 sets
Assault Bike
30 sec
MAX EFFORT
MAX EFFORT
Rest for 15 sec
Sled Push.
30 sec
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Rest for 15 sec
Repeat new set
Running
1 set x 1km
Plank Hold (forearms)
1 set x Max time