HIIT Workout 

    This workout has 3 Circuits the goal is to repeat one circuit a minimum of 2x's than move to the next circuit.  

Please, Please, Please as always warm up for 5 minutes...be it inside or outside.

    

   

    Outline: 10-15 repetitions of each exercise, 45 seconds of final move in each circuit.   Repeat each circuit 2-3x before moving on to the next circuit.

    Equipment: dumbbells, mat, bench or chair. 

    Dumbbells can be improvised with canned goods, filled jugs or water bottles, anything with weight that can be held safely in your hand.

    Circuit #1

• Squats
• Curtsy lunge (10-15 each leg)
• Lateral lunge (10-15 each leg)
• Mountain climbers (45 sec.)

    Circuit #2

• Front delt lift
• Rear delt lift
• Arnold press
• Jumping jacks

    Circuit #3

• Supine overhead pullover
• Seated hammer curl
• Seated overhead tricep
• Plank jacks

Exercise descriptions below if needed.  Have a great workout! 😉

Curtsy lunge: Begin feet hip width apart, chest lifted, step one leg back behind other leg.  Knee and toes on the front leg continue to point forward.  Return to start position

Lateral lunge: Begin feet hip width apart, step one leg out wide bend knee and lower hips, chest moves forward slightly and butt moves back, bent knee stays behind or above the toes.  Return to start position

Front delt lift: Stand both feet planted and knees relaxed, palms in front of thighs, raise both arms to shoulder level and lower, keep elbows relaxed throughout movement.

Rear delt lift: Stand both fleet planted knees slightly bent, hinge forward at the hips with arms extended, palms facing each other.  Raise both arms out to side shoulder level. Maintain strong abdominals throughout movement to protect back.  This exercise can be performed seated.

Arnold Press: Standing or seated bring bent elbows in front of chest with palms facing you, as you press overhead rotate arms so palms are facing forward.

Supine overhead pullover: Lie on back on a bench or floor, holding one or two dumbbells between hands, arms straight, raise both arms overhead and pull back up to above the chest.  Keep abdominals strong to protect back.

Seated hammer curl: Stand or seated, palms face in towards your body and maintain this position throughout the movement.  I like the seated here as you can just come to seated position from the pullover.

Seated overhead tricep: Raise both arms overhead with elbows bent and close to head, extend both arms overhead focus on contracting the triceps, the back of the arms. Perform seated or standing with one or two weights.

Plank jacks: Begin plank position with hands directly under shoulders, jump feet out & in, like a jumping jack.  Modification alternate tapping one foot out wide and return.

Be healthy, be happy, be safe

Sincerely Rickie

😀💦💪