HIIT & Hoodrat Music

Playlist

 Click the link to open 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. 

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

50 seconds: Regular Stance Bodyweight Squats

10 seconds: Squat Hold

50 seconds: Plank 

10 seconds: Push Ups

50 seconds: Crunches

10 seconds: Hollow Hold

30 Seconds: Rest

40 seconds: Regular Stance Bodyweight Squats

20 seconds: Squat Hold

40 seconds: Plank 

20 seconds: Push Ups

40 seconds: Crunches

20 seconds: Hollow Hold

30 Seconds: Rest

30 seconds: Regular Stance Bodyweight Squats

30 seconds: Squat Hold

30 seconds: Plank 

30 seconds: Push Ups

30 seconds: Crunches

30 seconds: Hollow Hold

30 Seconds: Rest

Repeat 3x