HIITMax Live #124 - Strength Abs & Triceps

Skipping / kB swings

Half burpee into deadlift squeeze up, alternating sides with kB
Skip / swings
X 3
Lay on back, knees at 90, weighted legs, crunch up and down
Alt single arm wide leg kB deadlift squeeze up
Lay on back, weighted knees at 90’, Tap heels down and lay back, crunch up bringing knees back to 90
Alternating single arm kB wide leg deadlift, sit down then squeeze up to upright row
Lay on back, weighted knees at 90’, shoulders up hands under butt, legs ext out and back in to 90, can add crunch up to knees as option
Alt single arm kB clean and press
L single arm kB swings
Repeat R
Plank on elbows rock forward and back, weight on back
Tricep push up to alt toe touches
Hold high plank for 10, wide feet, alt leg lifts, option is adding hand touch to hip on opp side as lifting leg
High plank, alt elbow to knee, toe, down
Tricep push up with alt shoulder tap
Sit in upright c sit, feet lifted, kB shoulder press
Lay on back, holding kB at head for support, weighted feet reverse curls
Same position but don’t come all way back down, just little pulses at top, with oblique twist, hands under butt
Same position, ext legs up and over head, control back to centre, pulse up, take it down, arms extended out to sides on ground
Same position, hands under butt shoulders up, legs ext out but feet off ground and hold
Lay on side, weighted feet, lay back then oblique crunch up in v to touch toes, bottom arm ext out to front on ground
Repeat R
Sit leaning back on hands for support, weighted feet slight bend, lifting up and down
L single arm kB shoulder press, feet little bit wider than hip distance
Repeat R
kB swing hold
C sit kB oblique twists with ground tap
Mountain climbers
Commando abs with knee drives at bottom and top level
High side plank taking weight up from hip over shoulder and out over head, back down
Repeat R
High side plank row up, push through other side, lift up to full side ext, repeat
Repeat R
Bear hold jump feet in to three points
Elbow plank rock forward and back
Elbow plank with alt leg lifts
Elbow plank rocking hips down side to side
Lay on back, ext legs and arms out, then crunch up bringing knees to 90 and touching heels
Lay on back, legs up at 90, hands clasped in front, crunch up to side, Center, side
Frog feet ext back, hands clasped, lay back arms over behind head and crunch up between knees
Lay on back knees up at 90, feet flexed, hands on knees and push, can lift shoulders off matt as option
Lay on floor with knees bent, crunch up and down sliding hands up and down front of thighs