A little break from the rain with some much needed sunshine calls for a DIY HIIT Bodyweight celebration! So gather up your mat, weights, jumprope, timer, a friend, your fierce Friday attitude, and work up a good, hardy sweat.
Fitness Friday: DIY HIIT Bodyweight
Equipment: Band, Jumprope, Mat, Timer
Part 1: Warm Up 10 each
Calf Raises with Arm Swings – Alternating Hip Circles – Butt Kickers – Sampson Stretches
– Toy Soldiers – Windmills – 200M Jog
Part 2: Functional Patterns
Band on thighs:
5 Sets Cat Cow
15 Glute Bridge Hip Extensions
15 Clamshell R/15L
15 Supermans
30 March in place – track hip width knees
15 Squats
Part 3: Timed Intervals
Set 1: 50 work/10 rest – 1 round
Bird Dog Switch
Glute Bridge Hold
Inchworm Push Ups
Alternating Step Back Lunges
Sumo Squats
Set 2: 30 work/15 rest Perform 3X
Alternating Lateral Lunges
Hi Plank Knee tucks
Wall Sit
Hi Plank Jacks
Boat Pose
Low Plank Body Saw
Prisoner Squats
Jumprope
Part 4: Met Con Rounds…Do 3-5 rounds of this set:
10 Burpees
10 V Ups
Part 5: Go to Gumsaba.com/client for these mobility exercises:
Deep Glute Stretch
Piriformis Release
Anytime you push your body, nourishing it with the right fuel becomes paramount for your health and recovery. And, rather than focusing on the minutia of macronutrient ratios or total calories, I encourage you to shine the spotlight on whole, nutrient-rich, plant foods. A great way to up your plant game is with a Big Fat Green Salad. This bountiful bowl of greens, beans, seeds, fruit, and nuts will surely fill you up and provide the nutrients your cells crave.
Thrive on!
Coach Jentry