HIIT [ 30 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.
List of exercises:
- Half burpees
- Duckdive push-ups
- Dolphin elevator
- Crab to reverse table
- Crossover to hip opener
- Superman 'Y' to W's
- Sphinx to forearm plank
- Loaded waving plank to scap push-up
HIIT [ 30 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.
List of exercises:
- Wide climbers
- Forearm plank rocks
- Bear row + side tap
- Reverse plank + leg raise
- Swimmer push-ups
- Superman crunches
- Side plank ...
Pyramid HIIT [ 60-50-40-30-20-10 sec ON / 10 sec OFF ] Switch exercise at each interval and execute the serie of exercises the other way around. Repeat the whole circuit (both ways) 2 to 3 times. Take 1 min rest between each circuit.
List of exercises:
- 60 sec: jumping jacks
- 50 sec: squat to ...
HIIT [ 40 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 4 to 5 times. Take 1 min rest between each circuit.
List of exercises:
- Tabletop to bear (hold 5 sec - release 1 sec)
- Push-ups (on knees)
- Squats
- Glute bridge
- Side plank dips on right side
- Side plank d...
