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
Inchworms - 10x
- 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
Hip Hinge - 10x
- 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
Workout
For HIIT workouts like this one, I use the Interval Timer app on my iPhone. Here are the Apple Store and Google Store links.
*40 seconds on 20 seconds off for 10 minutes*
Walking Lunges - 40 seconds
Rest 20 seconds
Squats - 40 seconds
Rest 20 seconds
Plie Squats - 40 seconds
Rest 20 seconds
Squat Hold - 40 seconds
Rest 20 seconds
Repeat for 10 minutes
Finisher
20 seconds of work with 10 seconds of rest for 5 minutes
Plank - 20 seconds
Rest - 10 seconds
Right Side Plank - 20 seconds
Rest - 10 seconds
Left Side Plank - 20 seconds
Rest - 10 seconds
Bear Plank - 20 seconds
Rest - 10 seconds
Mountain Climbers - 20 seconds
Rest - 10 seconds
Repeat for 5 minutes
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