HIIT & Hoodrat Music

Playlist

Click the link for this week's Spotify playlist. 

Warm Up 

Lay down and place your hands on your belly. 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. 

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

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

Workout

Planks

50 seconds: Plank Walk Outs

10 seconds: Plank Hold

50 seconds: Plank Walk Outs

10 seconds: Push Ups

50 seconds: Plank Walk Outs

10 seconds: Mountain Climbers

30 Seconds: Rest

Bear Crawls

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 seconds: Bear Crawl Hold with Alternating Shoulder Taps

30 seconds: Bear Crawl Walk Outs

30 seconds: Bear Crawl Hold with Double Leg Lift (lift your knees slightly off the mat)

30 Seconds: Rest

Crunches

40 seconds: Crunches

20 seconds: Hollow Hold

40 seconds: Toe Touch Crunches

20 seconds: Double Leg Lifts

40 seconds: Butterfly Crunches

20 seconds: Alternating Scissor Crunches

30 Seconds: Rest

Quadruped Bird Dogs

30 seconds: Right Arm Lift

30 seconds: Left Leg Lift

30 seconds: Left Arm Lift

30 seconds: Right Leg Lift

30 seconds: Right Elbow to Left Knee

30 seconds: Left Elbow to Right Knee

30 Seconds: Rest

Repeat 2x