Name: Playbook - BondFit . - Functional HITT (legs)
Uploaded: 2023-11-21T20:09:30.356Z
Duration: 15 min
Description: Functional HITT (legs)

This is an endurance based timed workout! 30 seconds on of each exercise

- cardio workout 
- main focus: legs 
- 30 seconds on so intensity level up!

Fun way to work on that endurance with many varieties of exercises to keep you going!

Jumping Involved

High Knees

Like a jumping jack and squat jump combined 

- Be a star because you are one 🤩🤪
- squat and tag your elbows to your knees (that way you are low enough) 
- jump pushing through the feet and do a mini straddle jump 
- return back to beginning and just keep goingggg

Star Jacks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- keep weight slightly forward 
- push through the toes 
- kick drive your heels back towards your butt

Butt kicks

- Jump Side to side pressing through the feet
- curtsy lunge behind 
- don’t let knees go over toes 
- use your power! Yessss explosive movement 
- do your best to really go side to side and make your leaps wide.

Skaters

- Start standing up
- Place hands on ground and walk out to high plank 
- push-up 
- walk hands back in 
- Stand up back to start 
- keep core engaged

Inch Worm

Lunge backwards and jump high bringing knee up

- repeat both legs

Back Lunge Explosive Hops

Jumping jacks

- Squat and stay low
- step together to the side 3x 
- stand up with power onto your toes, squeeze the glute

Side Step Togethers With Toe Raise

- kick foot in front 
- tap foot with hand engaging the core 
- slight twist 
- work those hip flexors and core

Standing Alternating Toe Taps

Lunge pulse 3 times at the bottom, switch and jump

Lunge Jump (with pulse)

- step foot backwards and lunge 
- get back knee close to ground while standing up tall 
- press with the back leg to return to beginning position 
- work both legs

Functional HITT (legs)

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