Not everyone can walk through life with such a positive, caring, humble heart and kick some serious you know what as a boot camp coach, mother, and friend. Coach Carrie embodies all the qualities of an inspiring, effervescent human being, and today is her birthday. So, in her honor, here’s a HIIT DIY to get your heart pumping and your glutes burning. Now let’s all get down to business and do a collective burpee to toast Coach Carrie on her birthday!
HIIT DIY
Equipment: Bands, Timer, Jumprope, Mat, Weights
Part 1: Warm Up Dynamic Movement + Cardio 10 minutes
Part 2: Activate 10 each Band on thighs – 1X
Side Steps – Squats – – Hi Knee Pairs – Glute Bridge – Leg Drops – Supermans – Fire Hydrants – Inchworm Push Ups
Part 3: Intervals
Set 1: 3X – No break!
1 minute Jumprope
30 seconds Glute Bridge Flys
20 seconds Mountain Climbers
20 Seconds Plank Jacks
30 Seconds Spring jacks
Set 2: 3X – No break!
1 minute wall sit
20 Seconds Hand Release (at bottom) Push Ups
20 seconds hop hop squat
20 Seconds low Plank Body saw
30 seconds reverse crunches
Part 4: AMRAP
Set 1: 20/10 4X
Renegade Rows
Prisoner Squats
Set 2: 20/10 4X
L Sit Ups
Flutter Kicks
Set 3: 20/10 3X
Sprinter Start R
L
Side Plank Hold R
L
Part 5: Rolling Technique: Piriromis & Soleus
Thrive on,
Coach Jentry