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

PSL 30 Minute Workout

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

"P" 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 Plank - 40 seconds

Rest 20 seconds

E. Pushups - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

"S" Circuit

A. Squats - 40 seconds

Rest 20 seconds

B. Sumo Squats - 40 seconds

Rest 20 seconds

C. Split Squat (Right) - 40 seconds

Rest 20 seconds

D. Split Squat (Left) - 40 seconds

Rest 20 seconds

E. Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

"L" Circuit

A. Forward Lunge (Right) - 40 seconds

Rest 20 seconds

B. Forward Lunge (Left) - 40 seconds

Rest 20 seconds

C. Reverse Lunge (Right) - 40 seconds

Rest 20 seconds

D. Reverse Lunge (Left) - 40 seconds

Rest 20 seconds

E. Alternating Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

As many reps as possible with perfect form for 1 minute without rest

1 Push Up

1 Squat

2 Lunges (Right and then Left)

HIIT & Hoodrat Music

    

Playlist

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

Warm Up 

1. Plank Hold for 1 minute

2. Plank Pike Ups for 1 minute

3. Mountain Climbers for 1 minute

4. Inchworms for 1 minute

5. Hip Hinges for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and  Google Store links.

Circuit - 40 seconds on 20 seconds off for 20 minutes

Squats - 40 seconds

Rest 20 seconds

Narrow Squats - 40 seconds

Rest 20 seconds

Wide Squats - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 20 minutes

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

HIIT & Hoodrat Music

    

Playlist

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

Warm Up 

1. Plank for 1 minute

2. Right Side Plank for 1 minute

3. Left Side Plank for 1 minute

4. Bear Plank for 1 minute

5. Crab Plank for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and  Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Crunches - 40 seconds

Rest 20 seconds

Reverse Crunches - 40 seconds

Rest 20 seconds

Suitcase Crunches - 40 seconds

Rest 20 seconds

Bicycle Crunches - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

_

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Walking Lunges - 40 seconds

Rest 20 seconds

Squat - 40 seconds

Rest 20 seconds

Right Split Squat - 40 seconds

Rest 20 seconds

Left Split Squat - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

HIIT & Hoodrat Music

   

Playlist

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

Warm Up 

1. Hip Hinges for 1 minute

2. Inchworms for 1 minute

3. Mountain Climbers for 1 minute

4. Plank Pike Ups for 1 minute

5. Plank Hold for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and  Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Half Burpees - 40 seconds

Rest 20 seconds

Squats - 40 seconds

Rest 20 seconds

High Knees - 40 seconds

Rest 20 seconds

Right Lateral Lunge -> Squat -> Left Lateral Lunge -> Squat - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

_

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Plank - 40 seconds

Rest 20 seconds

Side Plank - 40 seconds

Rest 20 seconds

Other Side Plank - 40 seconds

Rest 20 seconds

Bear Plank - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

HIIT & Hoodrat Music

  

 Playlist

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

Warm Up 

1. March in place for 1 minute

2. Right Single Leg March for 1 minute

3. Left Single Leg March for 1 minute

4. Hip Hinge for 1 minute

5. Inchworms for 1 minute

Workout

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and  Google Store links.

*2 circuits!*

Circuit 1 - 40 seconds on 20 seconds off for 10 minutes

Squats - 40 seconds

Rest 20 seconds

Right Split Squats - 40 seconds

Rest 20 seconds

Left Split Squats - 40 seconds

Rest 20 seconds

Walking Lunges - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

_

Circuit 2 - 40 seconds on 20 seconds off for 10 minutes

Plank - 40 seconds

Rest 20 seconds

Push Ups - 40 seconds

Rest 20 seconds

Mountain Climbers - 40 seconds

Rest 20 seconds

Pike Push Ups - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

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 - 10x

• 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

Hip Hinge - 10x

• 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

For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and  Google Store links.

*40 seconds on 20 seconds off for 10 minutes*

Walking Lunges - 40 seconds

Rest 20 seconds

Squats - 40 seconds

Rest 20 seconds

Plie Squats - 40 seconds

Rest 20 seconds

Squat Hold - 40 seconds

Rest 20 seconds

Repeat for 10 minutes

Finisher

20 seconds of work with 10 seconds of rest for 5 minutes

Plank - 20 seconds

Rest - 10 seconds

Right Side Plank - 20 seconds

Rest - 10 seconds

Left Side Plank - 20 seconds

Rest - 10 seconds

Bear Plank - 20 seconds

Rest - 10 seconds

Mountain Climbers - 20 seconds

Rest - 10 seconds

Repeat for 5 minutes