HIITMax Live #140 - Burpee & Abs Cardio Calorie Shred

Skipping / bosu jump overs intervals

50/10

Warmup stretch squat down open up to each side
hip flexor stretches then stand tall with legs wide reach over to each side and stretch

Pike plank with donkey kick alternating kick through
Wall kicks to standing
Burpee donkey kick toe touch and jump in tuck repeat other side
Half Burpee to squat hold
Three point jump come into middle and tuck
Dive forward in to tricep push up come back up and tuck jump
Competition Burpee come up open one elbow out to side twice jump in and tuck repeat other side
Competition Burpee knee to elbow then opposite elbow jump in tuck repeat other side
Sit then roll back roll forward into Burpee push up tuck legs in jump up repeat
Pike plank with high donkey kick up
Repeat but add tuck jump in between
Skipping
Left leg over to right side push-up bring left knee to right elbow then left elbow back out jump up and tuck repeat (L side)
Repeat move R side
Single leg burpee L
Repeat R
Elbow plank hold
NO INT ROUNDS
high plank with alt leg and arm ext / can touch foot to wall for easier option
elbow plank open out side to side
High plank bring knee in to elbow, alt sides
Left high side plank or elbow, can hold or lift up and down, arm ext right up above shoulder
Repeat R
Elbow plank with alt leg lifts
Lay with hands under butt shoulders up off matt and legs ext out slightly off floor but back stays on matt
Lay on L side bottom leg goes back and top leg comes forward at 90’ side crunch elbow to butt
Repeat R
Lay on back, knees bent, ext arms up above head, lay back then crunch up for two, ext back and repeat
Lay on back hands under butt, weighted feet, move legs out to ext then bring knees in to 90’
C sit, feet off floor, Russian twists