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 Right Forward Lunges

10 Left Forward Lunges Lunges

10 Alternating Forward Lunges - each side for a total of 20

10 Squats

Rest 1 minute

9 Right Reverse Lunges

9 Left Reverse Lunges

9 Alternating Reverse Lunges - each side for a total of 18

9 Squats

Rest 55 seconds

8 Right Lateral Lunges

8 Left Lateral Lunges

8 Squats

8 Right Lateral Lunge -> Squat -> Left Lateral Lunge -> Squat

Rest 50 seconds

7 Right Curtsy Lunge

7 Left Curtsy Lunge

7 Alternating Curtsy Lunges - each side for a total of 14

7 Squats

Rest 45 seconds

6 Squats

6 Alternating Forward Lunges - each side for a total of 12

6 Alternating Reverse Lunges - each side for a total of 12

6 Hip Hinges

Rest 40 seconds

5 Squats

5 Right Split Squat

5 Left Split Squat

5 Squat Jumps

Rest 35 seconds

4 Alternating Forward Lunges - each side

4 Alternating Reverse Lunges - each side

4 Alternating Forward to Reverse Lunges - each side

4 Plyo Lunges

Rest 30 seconds

3 Right Lateral Lunges

3 Left Lateral Lunges

3 Plie Squats

3 Wide Stance Hip Hinge

Rest 25 seconds

2 Squats

2 Squat Jumps

2 Alternating Lunges

2 Plyo Lunges

Rest 20 seconds 

1 Squat

1 Right Forward Lunge

1 Left Forward Lunge

1 Right Reverse Lunge

1 Left Reverse Lunge

Finisher

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

Plank - 40 seconds

Rest - 20 seconds

Right Arm Left Leg Bird Dog - 40 seconds

Rest - 20 seconds

Left Arm Right Leg Bird Dog - 40 seconds

Rest - 20 seconds

Bear Plank - 40 seconds

Rest - 20 seconds

Repeat for 5 minutes