HIIT - High Intensity Interval Training (2015)

PART 2
THE WORKOUTS

16 THE GET STRONG HIIT WORKOUT

· Time: Under 10 Minutes

· Intensity: HARD

· Timed/Reps: Timed and REPS

· Planes of Movement: SAGITTAL and FRONTAL

· Tones: BICEPS, SHOULDERS, BACK, CHEST, LEGS, ABS, BOTTOM, and CLAVES

· RPE: 5.5 to 7.5

This workout is all about building upper-body strength and increasing stamina and speed. The push-ups help to develop the arms, chest, and abs, and the plyometric jumps help increase stamina, speed, and endurance.

Before you perform this workout, complete your warm-up and stretches.

EXERCISE 1: POWER SIDE-TO-SIDE SQUAT

Start in a deep squat position with arms in front of you. Jump up high to the right and land in a deep squat. Hold and then jump up high to the left, landing again in a deep squat. Do this for 40 seconds and then rest for 10 seconds.

EXERCISE 2: PUSH-UP

Starting in a full push-up position, slowly lower your chest to the ground, keeping tummy muscles pulled in. Aim for 50 repetitions. If you need to rest, that‘s fine. Rest for 10 seconds. Come into a kneeling position to give the upper body a little rest. Then finish the remaining repetitions.

EXERCISE 3: KNEE TUCK JUMP

Stand with good posture and your knees slightly bent. Jump up high and try to bring your knees into your stomach and place hands on the knees. Land softly and try to repeat this for 40 seconds and then rest for 10 seconds.

EXERCISE 4: PUSH-UPS

Starting in a full push-up position, slowly lower your chest to the ground, keeping tummy muscles pulled in. Aim for 40 repetitions. If you need to rest, that‘s fine. Rest for 10 seconds. Come into a kneeling position to give the upper body a little rest. Then finish the remaining repetitions.

EXERCISE 5: LEFT LEG HOP

Hop on your left leg, keeping your upper body straight and landing softly. Do this for 40 seconds and then rest for 10 seconds.

EXERCISE 6: PUSH-UPS

Starting in a full push-up position, slowly lower your chest to the ground, keeping tummy muscles pulled in. Aim for 30 repetitions. If you need to rest, that’s fine. Rest for 10 seconds. Come into a kneeling position to give the upper body a little rest. Then finish the remaining repetitions.

EXERCISE 7: RIGHT LEG HOP

Hop on your right leg, keeping your upper body straight and landing softly. Do this for 40 seconds and then rest for 10 seconds.

EXERCISE 8: PUSH-UPS

Starting in a full push-up position, slowly lower your chest to the ground, keeping tummy muscles pulled in. Aim for 30 repetitions. If you need to rest, that’s fine. Rest for 10 seconds. Come into a kneeling position to give the upper body a little rest. Then finish the remaining repetitions.

Complete your cool-down, and drink a glass of water.