Circuit Training 20:00 [3]
Found a HIIT workout online.
Managed the Warm Up (although had to research the Bear Crawl).
Managed 2 circuits of the activities - not liking the reverse plank - low motivation.
Warm up: 5 minutes
1. Cat Cow Stretches x 10 – gently stretches and wakes up the spine.
2. Air Squats x 15 – activates and boosts blood flow to the lower leg muscles.
3. Deep Squat Hold – activates and stretches glutes, hamstrings, calves and lower back, promoting a full range of motion.
4. Bear Crawl Hold x 30 – activates and engages core muscles.
5. Walk out x 8 – stretches out and engages lower back, glutes and legs, activates the core.
6. Jumping Jacks x 1 minute - warms up knees, calves and feet and raises the heart rate.
Main Workout: 15 minutes
35 seconds on
10 seconds off to transition to next movement
x 5 rounds with no breaks
1. Kneeling Up & Down to Jump Squat - Builds strength and explosive power while helping to improve endurance and running economy. Boosts core and single leg stability.
2. Burpee Variations – delivers full body conditioning, particularly engaging quads, abdominals, hamstrings and glutes, strengthens lower back.
3. Walk Outs into Push Up – Boosts core stability, improves upper body strength promoting better running form.
4. Reverse Plank Knee Raiser – Targets, glutes, hamstrings, abs and triceps and helps strengthen lower back for stability.