hiit-class-1.md

EWODs

Instructions

Perform each exercise at the follow intervals: 35/45/55/45/35 (seconds)

Example of round 1:

• do exercise 1 for 35; take 8s break; then exercise 2 for 35; take 8s break
• do excerise 1 for 45; take 8s break; then exercise 2 for 45; take 8s break
• do excerise 1 for 55; take 8s break; then exercise 2 for 55; take 8s break
• do excerise 1 for 45; take 8s break; then exercise 2 for 45; take 8s break
• do excerise 1 for 35; take 8s break; then exercise 2 for 35; take 8s break

Round 1:

• exercise 1: Push up -> shoulder tap https://www.youtube.com/watch?v=yyFBdDj7EbQ
• exercise 2: Sumo squat jumps https://www.youtube.com/watch?v=wg1aM2MLynM

Round 2:

• exercise 1: Flutter kick / scissor kick (alternate between 10 flutters and 10 scissors) https://www.youtube.com/watch?v=ANVdMDaYRts
• exercise 2: Reverse lunge (lunge backward)' https://www.youtube.com/watch?v=xrPteyQLGAo

Round 3:

• exercise 1: Duck under squat https://www.youtube.com/watch?v=wVfv8XOzmE0
• exercise 2: Seal jacks https://www.youtube.com/watch?v=7qaDvP5b_Nk

Round 4:

• exercise 1: Straight leg sit up with a twist (alternate reaching past right/left ankle) https://www.youtube.com/watch?v=UBjoVBcRf2g
• exercise 2: Single leg lateral hop https://www.youtube.com/watch?v=CMkuOg3Krtg