HIIT & Hoodrat Music

Playlist

Click the link for this week's Spotify playlist. 

Warm Up 

Lay down and place your hands on your belly. Inhale through your nose. Exhale through your mouth. Continue breathing in through your nose and out through your mouth. Breathe in slowly and deeply. When you reach the top of your breath, exhale slowly through your mouth. Press your belly button into your spin as you exhale. Again, inhale through your nose, hold, exhale through your mouth keeping your core tight. Pay attention to the warmth in your belly. Inhale through your nose, hold for 3-2-1, exhale slowly from 5-4-3-2-1. Inhale through your nose, hold for 5-4-3-2-1, exhale slowly for 10-9-8-7-6-5-4-3-2-1. 

Cat-Cow

Get into a quadruped position-this is just a fancy way of saying "on all fours"

Make sure your knees are aligned with your hips and wrists are under your shoulders

As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling

Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat

Repeat 5x

Hip Hinge

Stand straight with a slight bend in your knees

Take a deep inhale

When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine

Slowly exhale, pressing your belly button into your spine as your lower your upper body

Stop when your chest is parallel with the floor

Feel the stretch in your hamstrings

Let your arms hang at your sides for a moment

Ground yourself through your heels 

Slowly return to the starting position as you inhale

Repeat 5x

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5x

Workout

Planks

50 seconds: Plank Walk Outs

10 seconds: Plank Hold

50 seconds: Plank Walk Outs

10 seconds: Push Ups

50 seconds: Plank Walk Outs

10 seconds: Mountain Climbers

30 Seconds: Rest

Bear Crawls

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 seconds: Bear Crawl Hold with Alternating Shoulder Taps

30 seconds: Bear Crawl Walk Outs

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 Seconds: Rest

Crunches

40 seconds: Crunches

20 seconds: Hollow Hold

40 seconds: Toe Touch Crunches

20 seconds: Double Leg Lifts

40 seconds: Butterfly Crunches

20 seconds: Alternating Scissor Crunches

30 Seconds: Rest

Quadruped Bird Dogs

30 seconds: Right Arm Lift

30 seconds: Left Leg Lift

30 seconds: Left Arm Lift

30 seconds: Right Leg Lift

30 seconds: Right Elbow to Left Knee

30 seconds: Left Elbow to Right Knee

30 Seconds: Rest

Repeat 2x

HIIT & Hoodrat Music

Playlist

 Click the link to open this week's Spotify playlist.

Warm Up 

Breathe. Seriously. Just breathe. Pay attention to your breath. Inhale through your nose. Exhale through your mouth. Continue breathing in through your nose and out through your mouth. Breathe in slowly and deeply. When you reach the top of your breath, exhale slowly through your mouth. Press your belly button into your spin as you exhale. Again, inhale through your nose, hold, exhale through your mouth keeping your core tight. Pay attention to the warmth in your belly. Inhale through your nose, hold for 3-2-1, exhale slowly from 5-4-3-2-1. Inhale through your nose, hold for 5-4-3-2-1, exhale slowly for 10-9-8-7-6-5-4-3-2-1. 

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5 times

Workout

50 seconds: Regular Stance Bodyweight Squats

10 seconds: Squat Hold

50 seconds: Plank 

10 seconds: Push Ups

50 seconds: Crunches

10 seconds: Hollow Hold

30 Seconds: Rest

40 seconds: Regular Stance Bodyweight Squats

20 seconds: Squat Hold

40 seconds: Plank 

20 seconds: Push Ups

40 seconds: Crunches

20 seconds: Hollow Hold

30 Seconds: Rest

30 seconds: Regular Stance Bodyweight Squats

30 seconds: Squat Hold

30 seconds: Plank 

30 seconds: Push Ups

30 seconds: Crunches

30 seconds: Hollow Hold

30 Seconds: Rest

Repeat 3x

HIIT & Hoodrat Music Returns!

 8 years...I mean 8 months...of sheltering at home without a visiting a gym has motivated me to get back to posting weekly short workouts that can be done at home with little or no equipment!

Playlist

Click the link to open this week's Spotify playlist.

Warm Up

Forearm Plank Pike Ups

Hold a forearm plank for 30 seconds

Pitch your hips up into a downward dog and hold for 30 seconds

Repeat 5 times

Plank Step Ups

Hold a plank for 10 seconds

Step your right leg up to the outside of your right hand and hold for 10 seconds

Return your right leg back to the starting plank position and hold for 10 seconds

Step your left leg up to the outside of your left hand and hold for 10 seconds

Return your left leg back to the starting plank position and hold for 10 seconds

Repeat circuit 5 times

(*these can also be done in a forearm plank position)

Good Morning-Squat Stretch

Stand up straight

Bend at your hips

Reach to your toes

Squat while holding your toes

Straighten your legs focusing stretching your hamstrings

Slowly raise your torso to the original standing position

Roll your shoulders backward

Repeat circuit 5 times

Workout

1 Minute: Regular Squats

1 Minute: Wide Stance/Sumo Squats

1 Minute: Alternating Lunges

30 Seconds: Rest

1 Minute: Plank Hold (forearm optional)

1 Minute: Plank Shoulder Taps

1 Minute: Plank March

30 Seconds: Rest

1 Minute: Crunches

1 Minute: Reverse Crunches

1 Minute: Bicycle Crunches

30 Seconds: Rest

Repeat 3x