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Enjoy your Daily Hiit Workout, the breakdown is below!
Jack x
Episode 13: Core Death | Breakdown
Set your timers to 50 seconds of work and 10 seconds of rest. 3 rounds!
1. Rotationals
Start standing with feet hip width apart, feet and hips facing forward, slight bend in your knees, weight plate in your right hand. Twist your torso to the left and bend your knees a little more to guide your arms and hands down to the outside of your left knee. Now, twist your torso to the right and start raising your right arm diagonally across your body up to the right, followed by the left. Reverse the motion as you chop your back down the left. Do 10 this direction and then switch the weight to your left hand and chop the opposite direction.
2. Semi-Circle Mountain Climbers
Start in plank and quickly start driving your knees to your chest. Now rather than staying in one place like you would in normal running mountain climbers, quite your torso, legs and feet to the left – keep your hands still! Then guide your torso, legs and feet to the right. You’re basically creating an arch when doing these mountain climbers.
3. Bridge + Jack Knife
Start laying on your back with your knees bent and feet planted on the ground. Arms should be extended overhead and sandbag should be in your hands. Engage your glutes and push your hips to the ceiling. Lower your hips back down, extend your legs and then engage your core and crunch your arms and legs up to center. Lower back down and repeat.
4. Plank Glute Lift
For the first round, do just glute lifts. For the second and third rounds do glue and arm lifts. Start in plank. Keep you foot flexed, engage your glute, lock your leg out and lift your right leg. Replace it to the ground and lift your left leg. Repeat.
For the 2nd and 3rd rounds – after the glute lifts. Lift your right arm and then your left.
