HIITMAX Live #151 - Total Body Strength & Conditioning

Need: 2 dumbbells medium weight, kettle bell, bands - booty and normal, 2 light weights

1min30sec work / 30sec rest

Warmup - band around ankles:
1. Wide step, into diagonal line squat, toes out, stand, step, repeat
2. Step out to side, squat down, step back in to centre and press up with Kettlebell, step out to other side, and squat down bringing Kettlebell to chest
3. Step forward and pivot in to side squat, step pivot and tap back, step forward and repeat - 4 each side
4. kettle bell swings with side to side steps
5. walking lunges, try not to touch down as you move through Centre
6. Mountain climbers on wall or floor, bringing opposite knee to opposite elbow
7. lunge forward with left foot tap back to centre, repeat 4 times on left, 4 times right, then change to lunge back, 4 on left, 4 on right, repeat
8. Hold bear crawl on dumbbells with single arm alternating Rows and keep bands around ankles
8. Sit on floor legs ext and slightly lifted off floor, hold plate in left hand, right hand goes out to side, roll back, then roll back up into seated position, pressing plate into shoulder press
9. Repeat other side

Work section:
1. Half burpee on Dbs, jump in and come up into standing, lifting Dbs up off ground and squeezing up at top
2. Left lunge back, holding dB on same side as moving foot, lunge back with single dB shoulder press , tap forward to centre
3. Hold plates up above head and little jumps up and down, moving forward and back, can change into jog just keep plates up above head
4. Repeat lunge back and press right side
5. Hold Dbs above head and walk around, holding abs in
6. Hold Dbs, L lunge back, come forward narrow squat down, up, bicep curl, R lunge back and repeat
7. Squat down holding single dB at chest, come up and press dB up, overhead tricep, down up, come back down into squat and repeat
8. Band around ankles, bear crawls side to side
9. Band around ankles - walking crawls forward and back, walking with opp hand and opp leg
10. Single dB clean and snatch, squat press, alternating sides
11. Single side plate clean and snatch up, legs wide, turning to open out and down to side, keeping plate up above head, other hand comes down to centre position almost to touch floor
12. Bear crawl, step L foot in to L band, open out to R side, bringing R hand ext up above R shoulder, repeat R side, add push-up before step in As option
Band around ankles
13. Side to side hops steps
14. Step forward, lift heel slightly on back foot, Tap back, alt sides
At half way point,
Change to alt step out to side, tap in to centre, toes should be pointed out slightly
15. Step back, Tap forward to centre, alt sides, slight bend in knees, can add arms as option
At halfway point, change to step out to side and squat down, step back to centre, repeat other side
16. Lean against wall for support, L leg kick back leg ext, slight bend in knee, back to centre and single L leg hamstring curl, repeat, last 50sec stay with hamstring curl only
17. Repeat other side
18. No band - sit on floor legs ext and slightly lifted off floor, hands ext up above head, slightly behind head, rock forward and back