One Week of Home Workouts - Day 4

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Day Four - HIIT Style Workout

Each exercise is performed back to back with no rest in between exercises. Once you finish the set rest for 1:30- 2:00minutes       

What you need:

  • Stop watch

  • Step 

The Circuit – complete 5 full circuits resting between each set. Complete each exercise for 30 seconds each.

  • Squat Jumps

    • Complete a normal squat but jump up from your seated position landing in a squat position and slowly dropping into your next squat. 

  • Hip Bridge March

    • Lying on your back with knees bent and feet on the floor, push your hips toward the ceiling and hold. From this position, lift one knee toward your head and then back down in a slow and controlled motion. Repeat on the other leg.

  • Step Ups

    • You will need to line yourself up with a stair or step, start by stepping up with your right foot then your left and then step back down first with your right foot then with your left, repeat leading with your left foot first. 

  • Stationary Inchworm Push Up

    • From standing, put your hands on the ground near your feet, then walk your hand out in front of you to a high plank, complete a push-up and then walk your hand back toward your feet. Repeat.

  • Jumping Lunges

    • Perform a forward lunge as you rise back to standing jump up, when you land perform a forward lunge with the alternate leg leading, repeat.

  • 3-Way Mountain Climber (slow and controlled)

    • From a high plank position, pull knee toward outside of elbow, push foot back out, pull knee toward elbow, push foot back out, pull knee toward inside of elbow, push foot back out. Use exaggerated, slow, and controlled motions. Repeat on other side.

  • High Knees

  • Alternating Toe Touch Crunches

    • Lying on back with arms and legs straight up, crunch moving your right hand toward your left foot and slowly release back to starting position, repeat on opposite side.

Michele Bergh