Circuit Training Workout # 42 HIIT Me Baby One More Time

Need: Dumbbells, Cable Pulley

5 to 2 Squat Hold & Jumps 1m (lower into squat, hold 5 counts, do 2 jump squats) TO Alternating Contra-lateral Hand to Toe Touch 30s (in plank, raise outside leg in & under, touch

toes, side to side) TO Pilates Seated Single Leg Lift 1m Each Side

Oblique V-Ups 1m Each Side TO Low Jacks 1m TO Alternating Forward Lunge Curl and Press 1m

Split Arms One Legged Push Ups 30s LEFT Side TO Fluid Flow Side Lunge Back Lunge 1m LEFT SIDE (flow through movements, no break) TO Alternating Tricep Leg Lifts 30s LEFT SIDE (lower into bottom of tricep push up, stay low, core tight) TO Repeat Row on RIGHT SIDE

High Knees Drop and Roll 1m (do 5 high knees, drop to mat, roll over onto back and into 2 v-ups, roll back, jump up & repeat) TO Sumo Pulse Alternating Calf Raises 1m (deep squat, alternate

calf lift) TO Burpee Low into Prone Cobra Lift 1m

Dynamic Squats with Touchdown 1m TO One Arm Press 1m Each Side (using 1 arm press into down dog, lower with hips first) TO Duck Unders 1m (flow back and forth as if ducking under

something)

Walk Out Inch Worms with Alternating Arm Extension 1m (walk out and extend arm out wide, walk hands back to touch toes, repeat other side) TO Alternating Dumbbell Shoulder

Press 30s into Alternating Upright Rows 30s TO 2-Count Wide Climbers (two pulse wide, switch)

Curtsey Lunges 1m Each Side TO In & Out Jump Squats 1m (close stance jump and land wide, repeat other way) TO Cable Pulley Side Plank Rows 1m Each Side

Side Lunge Dumbbell Touchdown Jump Off 1m Each Side (touch down, "jump press" up) TO Sumo Single Dumbbell Touchdown Pause at Top 1m TO Plyo Jump Alternating

Switch Lunges 1m (jump feet, step into lunge, repeat )

Alternating One Arm Squat Thrust Jump Backs 1m LEFT Side TO Far Side Reach Cable Wood Chops 1m LEFT Side TO Twist & Touch 30s LEFT Side , Repeat RIGHT Side

Push Down Palms Up HIGH Cable Rope 1m into Pull Up LOW Cable Curls 1m TO Alternating Lunge Front Crunch 1m TO Alternating Butterfly Push Ups 1m (outside leg

comes in, under and out while top hand goes up and back)

Alternating Squat Cross Crunch 1m TO One Legged Low Plank Hold 30s Each Side TO Back Arm Row Lowers 1m