Personal Training - Workout of the Day (WOD) - HIIT - Wednesday 8th November 2017

45 Minute Workout

Warm-Up - 15 mins

30 sec - march/jog

30 sec - split lunges -> walking lunges -> walking lunges with a twist

30 sec - march/jog

30 sec - squats -> squats holding onto toes -> squats with a reach upwards

30 sec - march/jog

30 sec - inch worms -> inch worms with a sprinter start -> inch worms with a foot touch rotation

3 mins each x 4 = 12 mins

Main set:

Legs:

30 sec - squat -> squat jumps -> tuck jumps

30 sec - squat with reverse lunge

30 sec - rest

30 sec - curtsey lunge

30 sec - walking lunges -> jump lunges -> jump lunges with high knee

30 sec - rest

30 sec - squat jumps - in/out -> squat jumps with tuck jump -> burpees

30 sec - skaters

30 sec - rest

4 mins 30 sec x 3 sets = 13 mins 30 sec

Core:

30 sec feet in and out

30 sec plank jacks

30 sec rest

30 sec plank inch worms

30 sec leg raises

30 sec rest

30 sec skier jumps

30 sec cross body rotations

30 sec rest

4 mins 30 sec x 3 = 13 mins 30 sec

HIIT workout - 27 minutes

Cool Down/Stretches - 8 mins

30 sec each:

Hip Flexor -> Quad Stretch -> Hamstring -> Glutes -> Downward dog (calves) (30 sec each x 2 = 5 mins)

Scorpion -> Chest Stretch -> Child Pose with Lateral Rotation (both sides) -> seated neck stretch (30 sec each = 3 mins 30 sec)