Full Body HIIT Shred

Equipment: Weighted Objects (dumbbells, water bottles, household objects), Elevated Surface

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Circuit:

Move 1: Step Ups (0:30)

• Begin standing in front of an elevated surface – height of your choosing.
• Step your left foot onto your elevated surface, powering through your left heel as you come to standing and squeeze your glutes at the top.
• Slowly step back down to the floor and repeat on the other side. Alternate back and forth for the allotted time.
• Optional: Hold weights in your hands for added resistance.

Move 2: Curl to CHEK Press (8-12)

• Begin standing and holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
• Keeping the upper arms stationary, curl the weights up to your shoulders ending with your palms facing you.
• From this position, press your arms up to a 90 degree position in front of you with your palms facing you.
• Externally rotate your arms out by pulling your shoulder blades together to end in a 90 degree position almost like a goal post (palms will face outward at this point) and then press your arms straight up over your head.
• Reverse the movement to end in the position you started in and repeat for each repetition.

Move 3: Box Jump (0:30)

• Stand facing the box (or any elevated surface) you are jumping onto.
• Slightly bend your knees and shoot your hips back and power through your heels to explode off the
• balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet).
• Jump or step back down and repeat.
• MOD: Remove the jump and simply do step up with alternating legs.

Move 4: Side Plank Crunch R/L (0:30 each side)

• Begin in a side plank position with your right hand on the ground and stacked right over top of your shoulder and your right leg bent with your left leg extended straight out in line with your body.
• Lift up into a side plank, keeping your hips square in front of you and not dropping your chest forward.
• With your top leg and arm extended out, bring them toward each other for a side crunch while keeping your hips lifted off the ground.
• Extend your arm and leg back out and repeat all reps on one side and then switch.
• Optional: Extend both legs out with your hips lifted.

Move 5: Box Jump to Knee Drive (0:45)

• Stand facing the box (or any elevated surface) you are jumping onto.
• Slightly bend your knees and shoot your hips back and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet).
• As you come to standing on the box, drive your right knee up toward your chest and then return to standing and step down from the box.
• Alternate your knee drive after each box jump.
• MOD: Remove the jump and simply do step up with alternating legs into a knee drive.