HIIT & Hoodrat Music

Playlist

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

Warm Up 

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

Workout

Planks

1 minute: Plank Walk Outs

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your hands back to your feet, bend your knees and slowly stand up

30 seconds: REST

1 minute: Plank Walk Outs with a Push Up

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, complete 1 push up, walk your hands back to your feet, bend your knees and slowly stand up

30 seconds: REST

1 minute: Plank Walk Out and In

Standing straight up bend at the waist, walk your hands out to a plank, hold the plank, walk your feet to your hands, hold to feel the stretch in your hamstrings, walk your feet back to a plank, hold the plank, walk your hands to your feet, bend your knees and slowly stand up

30 Seconds: REST

Squats

1 minute: Bodyweight (BW) Squats

30 seconds: REST

1 minute: Right Leg Forward Lunges

30 seconds: REST

1 minute: BW Squats

30 seconds: REST

1 minute: Left Leg Forward Lunges

30 seconds: REST

1 minute: 1 BW Squat - 1 Right Lunge - 1 BW Squat - 1 Left Lunge

30 Seconds: Rest

Repeat 2x

Finisher

As many reps as possible with perfect form for 2 minutes

1 BW Squat - 1 Plank Walk Out and In with Push Up

Complete 1 bodyweight squat, walk out to a plank, walk your feet to your hands, walk your feet out to a plank, push up, walk your hands back to your feet, bend at the knees, and slowly stand up. That's 1 rep.