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

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

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

15 Minute Plank-A-Thon

30 seconds of work with 30 seconds of rest for 15 minutes

Plank - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Right Side Plank  - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Left Side Plank  - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Crab Plank - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Lying Leg Raise - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Flutter Kicks - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Toe Touches - 30 seconds

• Rest 30 seconds

Mountain Climbers - 30 seconds

• Rest 30 seconds

Plank - 1 minute

Finisher

5 Push Ups

5 Squats

5 Right Forward Lunges

5 Left Forward Lunges

Rest 30 seconds

Repeat 5x