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

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

Plank Pike Ups - 5x

• Hold a plank for 30 seconds
• Raise your hips so you are in an inverted V position or downward dog
• Hold the pike for 30 seconds
• Slowly straighten your hips returning to the plank position
• Repeat 5x

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

Workout

10 Squats

10 Alternating Lunges

10 Push Ups

10 Mountain Climbers

Rest 1 minute

9 Squats

9 Alternating Lunges

9 Push Ups

9 Mountain Climbers

Rest 55 seconds

8 Squats

8 Alternating Lunges

8 Push Ups

8 Mountain Climbers

Rest 50 seconds

7 Squats

7 Alternating Lunges

7 Push Ups

7 Mountain Climbers

Rest 45 seconds

6 Squats

6 Alternating Lunges

6 Push Ups

6 Mountain Climbers

Rest 40 seconds

5 Squats

5 Alternating Lunges

5 Push Ups

5 Mountain Climbers

Rest 35 seconds

4 Squats

4 Alternating Lunges

4 Push Ups

4 Mountain Climbers

Rest 30 seconds

3 Squats

3 Alternating Lunges

3 Push Ups

3 Mountain Climbers

Rest 25 seconds

2 Squats

2 Alternating Lunges

2 Push Ups

2 Mountain Climbers

Rest 20 seconds 

1 Squat

1 Right Lunge

1 Left Lunge

1 Push Up

1 Mountain Climber

Finisher

40 seconds of work with 20 seconds of rest for 5 minutes

Plank - 40 seconds

Rest - 20 seconds

Right Side Plank - 40 seconds

Rest - 20 seconds

Left Side Plank - 40 seconds

Rest - 20 seconds

Bear Plank - 40 seconds

Rest - 20 seconds

Repeat for 5 minutes