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I Feel Strong HIIT Combo Workout

The workout this morning has 3 parts to it. The first and last part are a timed countdown, and the second part is a HIIT workout. I wanted to flank the cardio segment with strength combos to really keep the body guessing. I will be using my 30 lb sandbag, 20 lb kettlebell, 10 lb steel bell, Ugi Ball, BOSU Ball and 18″ Box. All of the moves can be modified and I will show you the modifications throughout the video. Remember to work at your fitness level, and take breaks when you need to.

The breakdown is as follows: You will repeat the first 3 parts one more time.

Part 1: Set timer for 5 minute countdown
(Ball on Floor) Squat Position – Kneel down & grab ball – up to feet in squat position/hold/Step out wide to squat & back to Reverse Cross Over Lunge/In & toss ball into air & catch in low squat/lower ball to ground and up to stand. Repeat going to the opposite side

Part 2: 10/45/15/50 2 rounds
1. Broad Jump Burpee
2. Right Arm Clean & Press
3. Box Jump Burpee
4. Left Arm Clean & Press
5. Surfer Jump Burpee
6. Right Arm – 1x Swing/1x Snatch then down to shoulder & bicep curl around
7. Duck Walk Burpee
8. Left Arm – 1x Swing/1x Snatch then down to shoulder & bicep curl around
9. Plank Position – 3x Lateral Hop Over ball or bag – Hop feet in & hop up
10. Pike Position – Bend Elbows to Floor & back up
11. V-hop Right then Left to Burpee Snatch
12. Right Arm Press Up to Pike
13. (Alternate) Burpee with 1 arm front raise chair sit
14. Left Arm Press Up to Pike

Part 3: Set timer for 5 minute countdown
Right Front Lunge – Bag on Right Shoulder – Hold in Front Lunge Position & press bag over shoulder 3x/Step back Right Reverse Lunge Pulse 3x & repeat on Left Leg

Repeat the first 3 parts one more time.

Bonus: Abs 10/50 3 rounds
1. Right Side Plank Reach Under
2. Left Side Plank Reach Under
3. Stability Ball Plank Knee Tuck (Roll in)
4. Roll-out on Stability Ball (Elbows on Ball/Kneeling on floor)
5. Toe Tap off Stability Ball
6. Stability Ball Hand Off

Enjoy,

Michele