For those of you that joined in on the fun or were not able to attend and would like to do this one at home, here is the workout that we did. You will need a mat and an interval timer or timer to track your “work” time. Enjoy!!
Warm Up/Stretch – 5 minutes of your choice
Part One : Block Sets (2 minutes/30 seconds – repeating each block of work twice)
*Set your timer to 2 minutes, each block of work contains 4 exercises that you will perform each for 30 seconds. Rest 30 seconds between each 2 minute block of work. Complete Block 1, Rest 30 seconds, Complete Block 2, Rest 30 Seconds and REPEAT from the top.
Block 1 –
Sprints, Jog, or High Knees
Crab Walk Low Squat
Side to Side Shuffles
Block 2 –
Tricep Hold (From plank lower down with elbows pointed back and tucked near ribs) – Hold low for 3 seconds, back up for 3, repeat
Part Two : Supersets (90 seconds/30 seconds – repeating each block of work twice)
*Set your timer to 90 seconds, each superset consists of two exercises. Complete each exercise at the specified number of reps and repeat continuously until time runs out. Take 30 seconds rest between each superset.
Superset 1 –
10 Squats with a cross body knee to elbow (Alternating L/R)
Superset 2 –
10 Side Climbers (From plank jump both feet outside elbow or bring single leg up to tap outside elbow) (Alternating L/R)
10 Shuffles Side to Side
Part Three : HIIT (45 seconds work/15 seconds rest)
*Set your timer to 45 seconds work/15 seconds rest for a total of 15 rounds.
1. High Knee or Jog in Place
2. Jumping Jacks or Star Jacks
3. 5 Pogo Jumps L, 5 Pogo Jumps R
4. Squat, Curtsy L
5. Squat, Curtsy R
6. Pushup, Knee to Opposite Elbow or Pushups
7. 10 High Knee, 10 Mountain Climber
8. Plank Hold
9. Lateral Squat Jumps
10. Lunge Hold w/4 Punches (Alternating L/R)
11. Wide Leg Mountain Climbers
12. Full Sit Up w/Twist
13. Toe Touches (Legs Straight Up, Pulsing up to touch toes)
14. Donkey Kicks (Switching lead leg halfway through interval)
15. Hip Thrusts
How did you do – like it, love it, share it!!