HIIT and Strength Workout

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HIIT and Strength Workout

16" elv 
Bosu
Heavy med light weights
Sandbag 
Band 
Working warmup:  40:10 5 mins 
1. SL plank walkout to SL push-up 
2. Runners Lunge toe taps
3. Lunge hops 3  + switch
4. Pike push-up + 2 pike glute hops 
5. 3 way bend holding vest 
6. Vested Rev lunges and knee pulls 

Explosive Leg set : Hiit 30:10 4x 10:40 mins 
1. Explosive push-up full release burpees 
2. Bosu Bulgarian hop onto bench or box 
3. Pistol to rocket Lunge 
4. Deficet rocket lunges

Leg Strength 2x 
1. 10 Push-up alt bench slap and knee tuck
2. 10 bulg per leg 
3. 10 pistols to SL DL 5/leg 
4. 10 backload decline lunges per leg 

Cardio HIIT 40:10 3x 10 mins 
1 OH switch Lunge + weight pass through
2 Plank jack shoulder tap and toe tap
3 Donkey kick + 4 squat touchdowns 
4 10 bosu mtn climbers + two squat hop onto bosu flat 

cardio Strength 2x 
1. 10 Lunge hold SA clean and press 
2. 10 back fly burpees 
3. 10 Bosu heel clicks 
4. 10 Switch foot mtn climbers and Arnold press

Reps: upper body reps 
10 Elv Superman Plank Rows
10 Frog push-ups 
15 Bosu Chest Fly + Close Chest Press w Bridge hold 
15 v sit shoulder press
20 bear hold row to crab press (10/side)
20 staggered push-up shoulder tap and row 

(10/side)

Banded and slider burnout 
1. 10 Bosu Staggered Pushup + Tricep Pushup on bosu (count on the tricep push-up)
2. 20 Banded adductors on sliders
3. 30 banded plank jacks
4. 20 banded adductors on sliders
5. 40 squat walks (each step is one)
6. 20 banded adductors on sliders
7. 50 flutter kicks (bands or ankle weights)
8. 20 banded adductors on sliders

Видео HIIT and Strength Workout канала Fit Body by Julia