A HIIT For All
Date: 2024-08-28 AO: the-maul Q: wingman PAX: kirby, super trooper, madison, Odd Job, midriff FNGs: None COUNT: 6 Warm-Up (5 Minutes) – SSH 20 – IW 15 – Windmill 10 – Potato Pickers 10 – Calf Strectch
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.
Circuit 1: Full Body (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Burpees (full-body explosive movement) 2. Alternating Reverse Lunges 3. Merkins 4. Mountain Climbers 5. Plank to Shoulder Taps 6. Squat Jumps Circuit 2: Lower Body Focus (12 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit twice. 1. Step-Ups (on a bench, step, or sturdy surface) 2. Side Lunges (alternating sides) 3. Air Humpers 4. Calf Raises 5. Squat Pulses 6. Broad Jumps (jump forward as far as possible, turn around, and repeat) Circuit 3: Upper Body & Core Focus (11 Minutes) Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit once. 1. Triceps Dips (using a bench or ledge) 2. Carolina Dry Docks 3. Freddy Mercury 4. Plank with Leg Lifts (alternating legs) 5. American Hammers (oops missed this one) 6. Inchworms (walk hands out to a plank, then back to standing) Cool Down (5 Minutes) – Walk Back to Launch
Great job, fellas! This was a tough full-body grind, and everyone pushed through. Looking forward to the next one!
COT: Reminder to keep focusing on small, daily progress—whether it’s in fitness or life. Everyone left stronger than they came.
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