HIIT 080616

Saturday, 06Aug16

5K at Clove Lake 10am – Come have FUN!

 

Warm-up:
1 min Jump Rope
Lot Skipping <–forward-reverse–>
1 min Jump Rope
Walking Lunges <–forward-reverse–>
1 min Jump Rope
Carioca <—->
1 min Jump Rope
Butt Kickers <–forward-reverse–>
Med Ball Chopping Medley (1 cycle inside)

 

Endurance Challenge: 6-Minutes

Minute 1: 1 Burpee Every 12 Seconds (4)

Minute 2: 1 Burpee Every 10 Seconds (6)

Minute 3: 1 Burpee Every 8 Seconds (7.5)

Minute 4: 1 Burpee Every 6 Seconds (10)

Minute 5: 1 Burpee Every 5 Seconds (12)

Minute 6: 1 Burpee Every 4 Seconds (15)

• follow the formula for SUCCESS

 

Workout:

200 Calorie on the Bike or Run the Loop

100 Box Jumps

50 Kettlebell Swings

40 Strict Hand Release Push-ups

30 Strict Pull-ups

20 KB/BB Hang Cleans (10 sit-ups every time you go to the ground)

200 Calories on the Bike or Run the Loop