HIITMAX Live #154 - Full Body Cardio, Strength & Core

50sec work / 10sec rest

Will work through in this order
1) skipping (or cardio of your choice)
2) Plank (or ab move of your choice)
3) strength move

Note: if too hard to do plank move with feet elevated, come down on to floor

Round 1.
1. Cardio: skipping
2. Plank: on elbows, legs elevated
3. Strength: Wide squat down with pulse at bottom, Kb press up

Round 2.
1. Cardio: skipping
2. Plank: hands, or elbow as harder option, legs elevated, bringing one foot down and under bar, almost tapping to floor, back to top and repeat with other foot
3. Strength: jump over weight, come down into push-up, jump back over weight to other side and repeat

Round 3.
1. Cardio: skipping
2. Plank: full plank, feet elevated, bring one leg out to side, bringing knee to elbow, repeat other side
3. Strength: single arm KB swing into goblet squat and press, repeat other arm

Round 4.
1. Cardio: skipping
2. Plank: commando up and down, feet elevated or just stay on floor if too hard
3. Strength: double dB bent over row, increasing count each time I.e. 1 row, stand / 2 row, stand

Round 5.
1. Cardio: skipping
2. Plank: on hands, feet elevated, pulling one knee in to opp elbow, repeat other side
3. Strength: push-up with single side hand on one dB, snatch up, bring down and repeat other side

Round 6.
1. Cardio: skipping
2. Plank: feet elevated in side plank, on hand, can stay in side hold or bring bottom knee in, crunching down with elbow to meet knee, open elbow back up and ext leg back to centre
3. Plank: repeat side plank move on other side
Plank option: v abs
4. Strength: squat down with DBs, clean and press up

Round 7.
1. Cardio: skipping
2. Plank: on hands, feet elevated, kick back and up with one leg, bring knee in to elbow, kick back and down, repeat other side
3. Strength: wide squat, squat down bringing one dB down from shoulders to centre, come back to standing, bringing dB back to shoulder, repeat squat bringing other dB down. Can do narrow squat if too hard.

Round 8.
1. Cardio: skipping
2. Plank: side plank on floor, with top leg and arm fully ext, arm straight up, leg slightly lifted
3. Plank: repeat side plank other side
4. Strength: straight lunge hold, pulse down for two with DBs in each hand, come up, hold for two and repeat
5. Strength: repeat lunge on other side

Round 9.
1. Cardio: skipping
2. Abs: lay on back, shoulders lifted, legs ext and slightly raised come up bringing one knee in to chest and touch toes, repeat other side
3. Abs: Reverse Plank hold, hands under butt or ext back and up
4. Strength: kB swing hold into squat jump

Round 10.
1. Cardio: skipping
2. Plank: full plank, feet elevated, lifting one leg up into air, hold for two, repeat other side
3. Strength: bent over row, over hand grip
4. Strength: bent over row with DBs, palms face in

Round 11.
1. Cardio: skipping
2. Plank: full plank on floor, or legs elevated as option, dragging kB through from side to side
3. Strength: lean over bar, single arm kB row, pulse for two at top and release back to centre
4. Strength: repeat kB row on other side

Round 12.
1. Cardio: skipping
2. Abs: lay on back with knees up at 90’, lay back, ext arms back then crunch up to touch ankles
3. Strength: squat down then come up into single dB front shoulder press

Arms (bi’s and tri’s) Bonus:
1. Single dB bicep curl, can add shoulder press as option, curl down
2. Repeat other side
3. Single dB double bicep hammer curl up, can add press at top, come back down
4. Bicep curl to halfway, release, with plates, palms face up, last 20 sec move all the way up and down
5. Repeat move but from top down to halfway, last 20 sec move all the way down and up
6. Single dB overhead tris
7. Single arm overhead tri with plate, can do bent over single arm tricep kick backs as option
8. Repeat other side
9. Bicep curl up with plates , to halfway, push out to sides. Palms face up, For one count, then two count etc
10. Elbow Plank on floor