01/25/2023 - amazon - HIIT me with your best shot (credit to Greensboro, Cheddar

BackBlast:

WARM-O-RAMA
Jog in place 2 minutes.
10 IC Butt kickers/ Cherry pickers/ Sun Gods (forward and backward then up/down)

The THANG:
Tabata style 30 sec work, 10 sec rest
Each round x2, then run in place 1 minute before next round

Round 1

1. Jumping jacks
2. Inchworm with jump at top
3. Speed Skaters
4. High knees

Round 2

1. Froggers (half burpee)
2. Lunge knee drive (one leg, switch second round)
3. Burpees
4. Popcorn squats (mini jump squat)

Round 3

1. Pushup mountain climbers (1-2-3-4, pushup)
2. Plank jack
3. Plank side jump R🡪L
4. Rainbow plank (J-Lows)

Round 4

1. Squat Jack
2. Monkey Humpers
3. Chair pose
4. Plyo lunge (jump lunge)

Round 5

1. High knees
2. Burpee
3. Step Ups
4. Split squat (one foot on bench)

HIIT Core Workout: 1 minute per move

1. Raggedy Ann’s (sumo squat, hands behind head, bend left/right)
2. Bicycles
3. Plank to Pike
4. Rosalita (legs 90, perp to ground, spread legs, heels flexed)
5. High Plank Knee Taps
6. Alternating V Sit-Up