HIIT & Hoodrat Music

Playlist

Click the link above for this week's Spotify playlist.

Warm Up 

Cat Cow - 5x

• Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
• 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

Hip Hinge - 5x

• 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

Inchworms - 5x

• Stand up straight
• Reach your arms down to the ground
• Walk your hands away from your feet
• Enter a plank position and hold briefly
• Slowly walk your hands back towards your feet
• With a slight bend in your knees slowly return to standing straight

15 Minute Plank-A-Thon

30 seconds of work with 30 seconds of rest for 15 minutes

Plank - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Right Side Plank  - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Left Side Plank  - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Crab Plank - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Lying Leg Raise - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Flutter Kicks - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Toe Touches - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Plank - 1 minute

Finisher

5 Push Ups

5 Squats

5 Right Forward Lunges

5 Left Forward Lunges

Rest 30 seconds

Repeat 5x

HIIT & Hoodrat Music

Playlist

Click the link above for this week's Spotify playlist.

Warm Up 

Cat Cow - Repeat 5x

• Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
• 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

Hip Hinge - Repeat 5x

• 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

Good Morning-Squat Stretch - Repeat 5x

• 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

20 Minute Workout

Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes

1st Circuit

A.  Crunches - 40 seconds

Rest 20 seconds

B. Reverse Crunches - 40 seconds

Rest 20 seconds

C. Bicycle Crunches - 40 seconds

Rest 20 seconds

D. Plank - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

2nd Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Push Ups (any variety you are comfortable with) - 40 seconds

Rest 20 seconds

C. Bear Plank - 40 seconds

Rest 20 seconds

D. Alternating Bird Dogs - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Bodyweight Finisher

10 Good Mornings

10 Squats

10 Right Reverse Lunges

10 Left Reverse Lunges

Rest 30 seconds

Repeat 5x

HIIT & Hoodrat Music

 Playlist

Click the link above for 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. 

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

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

20 Minute Workout

Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes

Ab Circuit

A. Plank - 40 seconds

Rest 20 seconds

B. Right Side Plank - 40 seconds

Rest 20 seconds

C. Left Side Plank - 40 seconds

Rest 20 seconds

D. Bear Crawl - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Legs Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Bodyweight Good Morning - 40 seconds

Rest 20 seconds

C. Bodyweight Good Morning superset with Squat - 40 seconds

Rest 20 seconds

D. Alternating Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

As many reps as possible with perfect form for 2 minutes

1 BW Squat - 1 Plank Walk Out and In with Push Up

Complete 1 bodyweight squat, walk out to a plank, walk your feet to your hands, walk your feet out to a plank, push up, walk your hands back to your feet, bend at the knees, and slowly stand up. That's 1 rep.