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