12/20/11

HIIT

30 seconds of each exercise for 4 rounds then 1 minute break before switching to
the next circuit. NO BREAKS b/w exercises in any station.

Circuit 1:
1. 5 High Knees w/1 Burpee
2. Speed Jump Rope as fast as possible
3. Side to Side Pike Position Kickbacks (up and over)

Circuit 2:
1. Pushups
2. Crunches
3. Tricep Dips off Bench

Circuit 3:
1. Heavy KB Swings (30#)
2. Heavy Rope
3. Bicep Curls (12.5‐15#)

Circuit 4:
1. Bench Hops (Donkey Kicks) or Mountain Climbers
2. Lateral Raised (10‐15#)
3. Hindu Pushups (vinyasas)

4 Rounds = 24 minutes + 4 minutes of rest in between circuits = 28 minutes TOTAL

Treadmill Finale:
8.5 Flat - 1 minute
6.5 Incline 7 - 2 minutes
9.0 Flat - 1 minute
7.5 Incline 5 - 2 minutes
10.0 Flat - 1 minute

*courtesy of @NancyHalterman