Jr Comp - High Intensive Interval Training

Goal: Expose the body to sets of eight 20-second bursts of maximal intensity exercise between 85-95% of HRmax.

Use an interval timer set to 20 seconds and 10 seconds. Complete each exercise for 20 seconds, and take a 10-second rest before the next exercise.

Instructions: Each interval consists of two exercises (A, B). Complete 2 sets in a row for exercise A, then 2 sets of exercise B, then 2 sets of exercise A, then 2 sets of exercise B (AA BB AA BB). For each Group, this is 4 sets of each exercise, and 8 sets total, taking 4 minutes to complete the interval.

Recover for 1-2 minutes between intervals. Repeat the same format for each interval in the workout.

 ExerciseEquipmentDescriptionHIIT-S Exercises
 Recommended → time: 20 sectransition: 10 secComplete each group 4 times
Group 1      
  LB SquatSLToeOnBoxJumpPopUpbox, dumbbells1) 1 leg squat with back toe on box; 2) Add jump to every other squat
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  LB JumpSquat2Squat2Fastno equip or dumbbell or kettlebell 2 squats followed by 2 squat jumps: 1) No weight; 2) Hold weight
time:20 sectransition:10 sec
time:20 sectransition:10 sec
Group 2      
  UB MBRainbowSlammedicine ballReach medicine ball overhead then slam it down to side, catch it on first bounce, then reach it high up overhead again to slam it down to the opposite side. Pivot back toe in on each slam.
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  LB ConeJumpFwdSideZigZagconesJump over cones on 2 feet: 1) Forward; 2) Sideways; 3) Zig zag
time:20 sectransition:10 sec
time:20 sectransition:10 sec
Group 3      
  LB LungeSideStepAltno equip or dumbbellsSide step lunge then hop feet together to go to the other side: 1) No weights; 2) Weights
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  LB Burpee2MountainClimberno equipBurpee: Jump up then reach down and kick the legs back and do a push up; Mountain climber: quickly bend 1 knee then the other knee towards the chest, keep the hips in line.
time:20 sectransition:10 sec
time:20 sectransition:10 sec
Group 4      
  UB PushUpShoulderTapno equipTap 1 shoulder on the up phase of each push up.
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  LB BoxStepUpJumpAltboxStart facing a low box, step up then jump up, land with the other foot on the step, emphasize the jump up and full extension of both knees in the air
time:20 sectransition:10 sec
time:20 sectransition:10 sec

Core Exercises

Goal: stabilize and strengthen the front abdominals, side trunk and low back muscles in order to create a hoop of stability around the mid section of the body to protect the spine and provide a strong link between upper and lower body.

Use an interval timer set to 30 seconds and 10 seconds. Complete each exercise for 30 seconds, and take a 10-second rest before the next exercise.

Instructions: Each core section consists of three or four exercises. Complete each exercise for 20 second and rest for 10 seconds. Repeat four sets of each exercise. If applicable, do both the left and right sides of the exercise four times each before moving on to the next exercise.

Recover for 1 minute between exercises. Repeat the same format for each exercise in the core section.

 ExerciseEquipmentDescriptionCore Exercises
 Recommended → time: 20 sectransition: 10 secComplete each group 4 times
Core
  CS HipHikeProgressionfloor, stability ball1) 1 leg hip hike holding 1 knee; 2) Stability ball - both feet on ball; 3) 1 foot on ball
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  CS SideBridgeRunnersno equipBottom leg and top arm move together in running motion
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  CS ProneBridgeProgressionFRfoam roller1) Iso hold; 2) Alternate arm lift; 3) Alternate leg lift; 4) Opposite arms and leg lift
time:20 sectransition:10 sec
time:20 sectransition:10 sec
  CS BirdDogProgressionfloor, foam rollerFloor: 1) Toe down; 2) Toe up; 3) Plank bird dog; 4) Foam roller bird dog
time:20 sectransition:10 sec
time:20 sectransition:10 sec

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