Lower Body HIIT Circuit

Circuit:

Move 1: Squat to Reverse Lunge (0:45)

• Begin standing with your core engaged, chest upright and holding a weight in your hands at chest level.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright.
• Drive through your heels and power through your posterior chain to return to standing.
• Next, step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and then repeat that sequence.
• MOD: Perform this with no weight and hold onto a chair or wall to help stabilize.

Move 2: Sumo Squat Thrust (0:30)

• Begin standing with your core engaged and chest up tall.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Jump or step your feet back to the outside of your hands and come back to standing, loading your weight in your heels and using your momentum to power you up into a sumo jump.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Move 3: Floor Wipers (0:45)

• Begin lying on the ground with a weight in each hand, straight over your chest, and your legs straight out, hovering slightly above the ground.
• Engage your blueberry spine by gently pressing your lower back into the floor and lift your legs up and to the right toward your weights.
• Slowly lower your legs back down and repeat on the left.
• Keep your hips on the floor the entire time so you’re not rocking your hips up.
• MOD: Keep your legs bent as you lift your legs.

Move 4: Surfer Pop Ups (0:30)

• Begin standing with your core engaged and chest up tall.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Jump or step your feet in toward your chest and over to the right side, landing in a deep squat with feet turned out. Pop up to do a jump squat and then plant your hands on the floor and jump back into a tall plank.
• On the next rep, jump your feet in toward your chest and to the left side and repeat.
• MOD: Perform this move from an elevated surface or step your feet in one at a time to the side and stand up in a body squat instead of jumping.

Move 5: Sumo Squat to High Pull Row (8-12)

• Begin standing with your feet wider than hip distance. Allow your feet to turn out naturally.
• Hold your weighted objects in your hands, arms hanging straight down in front of you with your shoulders back and down to counter balance the weights pulling you forward.
• Send your hips back behind you, pulling your belly button in and up to engage your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing, drawing your weighted objects up and back evenly for a high pull row. Notice the muscles working between your shoulder blades.
• MOD: Use no weighted objects as you begin.