Workout for the Week – February 3rd

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Workout of the Week

Here’s the next installment of the “Workout of the Week”. This week will be utilizing both HIIT and CORE variations of traditional exercise.

Basic Principles

There are 2 sets of HIIT followed by 2 sets of Core exercises. This structure is to be repeated for a total of 3 rounds of intense cardiovascular, fat-melting awesomeness.

A yoga mat can help with some of these for stability. One of my favorites is this one from Amazon.

The Moves

Most of these movements are basic but I’ll give a brief rundown of some of the lesser-known movements just in case.

• Jump squat – same as a squat but jump up explosively from the bottom position.
• Push-up – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• Side plank – just like a regular plank only you are balancing on one side with your body perpendicular to the ground instead of parallel.
• Burpees – Gotta love to hate burpees. You start standing up squat down and kick your legs out behind you like you’re going to do a push-up (do an actual push-up to challenge yourself if you want to make it more difficult) then bring your legs back in and jump up in the air.
• Scissor – Lay on your back with your legs a few inches off the ground. Open them then crisscross them in the air back and forth.

Workout for the Week

Three rounds each. Run through HIIT 1 then Core 1 three times then HIIT 2 and Core 2.

HIIT 1

Jumping Jacks – 30 sec.

Mountain Climbers – 30 sec.

Push-ups – 20 sec.

Burpees – 10 sec.

Jump Rope – 60 sec.

Rest 1 minute

Core 1

Crunches – 30 sec.

rest 10 sec.

Bicycle Crunch – 30 sec.

rest 10 sec.

Oblique Crunch = 30 sec.

rest 10 sec.

HIIT 2

Alternating Lunges – 20 reps

(30 sec.)

Squat Jump – 20 reps (30 sec.)

Skipping – left to right – 30/side

(30 sec.)

But Kicks – 30 reps (30 sec.)

Wal Sits – 30 sec.

Rest 1 minute

Core 2

Plank – 30 sec.

rest 10 sec.

Side plank w/dip – 30 sec.

rest 10 sec.

Scissor – 30 sec.

rest 10 sec.

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