HIIT Max Workouts 21-25: Exercise Substitutions, Alternatives and Added Strength Moves


It is now week 5 and Lisa has another week of high intensity exercises for us. No vest this week! That’s not a bad thing now is it? Of course keep it on if you want to. It is now up to 50 seconds of work and 10 seconds of rest. Yikes!  I did notice this week has lots of push-ups, planks, and burpees – so lots on the hands, wrists and shoulders. If you need to, substitute in some pulling exercises to balance it out such as pull-ups, bent over rows, reverse flies or bicep curls. Keep some of the planks and push-ups on your knees whenever needed. There are 12 different exercises with strength, cardio, upper body, lower body, abs – all mixed into one routine. No cardio in between. For those of you who are mending from a lower body injury – just leave out all the jumps to modify. As I’ve said before you can try all the exercises without any jumping at all. For those of you who want more strength involved, you can leave out some of the jumping and add weights instead. If you are newer, but have done all the previous weeks, some of the jumping is probably getting a little bit easier for you now. Keep at it. Try even a little more this week than last week. For those of you looking for strength stick to repeating the same day rather than accumulating days so you rest enough to build some muscle.



Monday is all body weight so it is easy to modify if you need to. Lisa does some high knees and tuck jumps which can be substituted with marching in place, and alternating knee drives into the chest respectively. For strength you can do weighted step ups instead. I sometimes find the switch kicks hard on the low back, so you can place your hands on a step or table instead of the floor. On Tuesday there are start jumps. Leave out the jumping if needed, but still do the same exercise. Weighted suitcase squats is a great strength alternative. There’s lots of Equalizer moves in here, so modify with a table, chair, etc where you need to. If you plan on repeating this day throughout the week you might want to add some pulling exercises as there is a ton of pushing moves in this routine. Wednesday is Sandbag day! No sandbag? Use weights, Kettlebells, a backpack, a small suitcase, cat litter – you name it.  You can certainly go light or use body weight to adjust. Go heavy if you want more strength. Lisa does a variation of a single leg squat so if you are wobbly here, hold onto something with the opposite hand so you can get more out of it and really feel those glutes work. Even if you are not wobbly, doing these supported might give you more of a burn. She also does weighted glute bridges. Slow down the eccentric portion of this exercise to again really feel the glutes burn. Thursday is abs and as Lisa mentions, to modify keep your feet on the floor. If you find your lower back bothering you, lay DOWN on the floor and do the exercises this way. You can also take a child’s pose rest for the 10 seconds in between each exercise to soothe the low back. I recommend stretching out your hip flexors before starting this workout and it will help you keep up. Friday is a burn out day. A couple of thoughts about this day – if you want to make it easier on yourself, break this workout up and do it twice, so instead of 30 push ups and 60 lunges, do 15 push-ups, 30 lunges, etc, cutting the rest of the workout in half, then repeating it. You can also do the same thing and add heavy weights to it to make it more of a strength workout. Those star jumps can be killer, so lift one leg out to the side at a time and take the jump out of it if it is too much on your body. And Remember – If you need an exercise or a piece of equipment suggestion, ask away! If I don’t have a suggestion I’m sure some of your friendly bodyrockers will. Feel free to follow me on my Facebook page or check out more from me on my blog, www. zuzanaorbodyrockaddict.blogspot.com

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