HOTEL HIIT WORKOUT #4 Bodyweight Session

Warm-up: The aim is to move joints through range of movement increase blood flow to working muscles and elevate the HR ready for the session ahead. Spend about 5 minutes; make sure you are breathing hard, slightly sweaty before commencing circuit. Ideas – 3 min jog/bike, a few dynamic stretches for arms & legs, a few squats & push-ups. Circuit Format: Perform each round as per allocated work/rest timings. 30 Second rest in between rounds Options – most options are progressions i.e. harder variations or can be done as an alternate exercise in 2nd & 3rd rounds. *option is a regression

Round 1 – 3: 20 sec work/10 sec rest

Exercise Method Body Weight Squats Feet hip width apart, lower to 90 degrees at knees, actively

use butt/quads to stand Split hand push-ups With Left hand under shoulder & R hand moved forward

about 20cm complete 1 push-up, alternate hand position & repeat

Lunge drive thru - Right

Right leg forward in lunge position. Lower back knee to floor then drive up on right leg as you lift left knee off floor and up to chest. Lower with control & repeat Options - add a hop at the top

Lunge drive-thru – Left

As above but with Left leg in front

Split Leg squat thrusts

Start in plank position on hands and toes – keeping bodyweight forward in hands, jump both knees under chest and then thrust them back, straighten legs to land in straddle or split leg. Bring legs back up under chest and repeat *Options – mountain climber (one knee at a time under chest)

Borrower squats Legs slightly narrower than hips, lower into a squat hold. Whilst in squat position, tap R leg out to side and return to start position. Tap L leg out to side – repeat Options – jump both legs at same time whilst remaining in squat position

Crucifix plank Hold a plank but with arms out wider than shoulders and feet in close. Options – wide arms & legs

Burpees Regular burpees as many as possible in interval Options – chest to floor, add tuck jump

Round 4: 20 sec work/10 sec rest x 8 Sprint on spot or skip with rope – flat out Cool Down: A gentle walk and stretch to slowly bring heart rate down.