* Do as many rounds as you can without losing form or technique with a 30 - 60 seconds rest in between rounds. The fitter you get, the quicker you'll recover between exercises.
* Exercise as hard as you can without losing form or technique at about 80% and up effort level. Your Max heart rate is 220 minus your age so 80% effort will be 80% of Max heart rate.
* Remember to warm up before your workout with low-med intensity Huffy puffy exercises like running on the spot or through your house or even outside around your house, jumping jacks, Skipping or a few Squats and pushups. Stretch hammies and quads.
* Remember to cool down afterwards... just walk through your house for a minute or two and then do a good stretch of all muscles.
* By participating in these exercises you acknowledge you don't have any medical conditions that may prevent you from exercising and are physically fit to participate safely.
Today's workout:
10 pushups - Regression: knee pushups
20 explodes - Regression: normal squats
20 mountain climbers
30 butt kicks
15 burpees - Regression: step forwards and backwards instead of jumping
(Sore lower back: use bench to do burpees at an incline)
Today's workout:
20 jumping jacks
10 frog jumps - Regression: do 3 short hops forward and run backwards instead of 1 far jump
10 forwards alternating lunges 10 backwards alternating lunges
20 mountain climbers
15 burpees - Regression: step forwards and backwards instead of jumping
(Sore lower back: use bench to do burpees at an incline)
Today's workout:
20 squats
20 knee pushups - Progression: full pushups
10 forwards alternating lunges 10 backwards alternating lunges
20 bench dips - Progession: straight legs
20 burpees (yup, that's right) - Regression: step forwards and backwards instead of jumping
(Sore lower back: use bench to do burpees at an incline)
Today's workout:
20 jump squats - Regression: normal squats
5 bear walks
10 Pushups - Regression: knee pushups
20 mountain climbers
30 butt kicks
Today's workout
10 squat-plank-pushup - Regression: knee pushups
20 jumping jacks
10 alternating lunges with squats
20 high knees
10 burpees - Regression: step forwards and backwards instead of jumping
(Sore lower back: use bench to do burpees at an incline)
Today's workout:
20 walking lunges (10 each leg)
20 explodes - Regression: normal squats
10 squat-plank-pushup - Regression: knee pushups
30 high knees (30 each leg)
10 frog jumps - Regression: 3 hops forward and run backwards to start
Today's Strength HIIT workout...
Lower body - 20 x Deadlifts
Upper body pull - 20 x Sgl arm rows (or double)
Lower body - 20 x Deadlifts
Upper body pull - 20 x Sgl arm rows (or double)
Huffy Puffy - 20 x Burpees
1 minute REST
Lower body - 20 x Squats
Upper body push - 20 x Floor / Bench Press
Lower body - 20 x Squats
Upper body push - 20 x Floor / Bench Press
Huffy Puffy - 20 x Mountain Climbers
The above x 2 rounds
Today's workout:
20 x squat hops
20 bench dips (straight or bent legs)
15 burpees (jump or step) - or at an incline
20 jumping jacks
15 star jumps (star or vertical jumps)
Today's workout:
30 x jumping jacks
10 x squat-plank-pushup (regression: pushup on knees)
10 forward alternating lunges
10 backward alternating lunges
10 burpees (regression: step forward and backward instead of jumping)
- Do burpees at an incline if you feel it in your back or have a sore back -
Today's workout:
20 mountain climbers
10 burpees (regression: step forward and backward instead of jumping)
- Do burpees at an incline if you feel it in your back or have a sore back -
15 squat kicks (I lost count)
20 knee pushups
20 high knees
Today's workout:
10 squat-plank-pushup
Regression: knee pushups
20 walking lunges
10 frog jumps
Regrerssion: 3 hops forward and run back to start
15 burpees
Regression: step forward and backward instead of jumping
Do burpees at an incline if you feel it in your back or have a sore back
Today's workout:
10 squat kicks
20 high knees
10 burpees - Regression: step forward and backward instead of jumping
Do burpees at an incline if you feel it in your back or have a sore back
5 bear walks
20 squat jumps - Regression: normal squats without jumping
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