Name: Playbook - Trevor Siggs - Outside HIIT Circuit
Uploaded: 2021-05-24T00:38:52.836Z
Duration: 35 min
Description: Outside HIIT Circuit

Casey

Sunmers approaching and the sun is shining, so what where else better to workout than in your yard, a park, or at the beach? Try this full body HIIT workout! It will be sure to push you and get your body in a fat burning mode. No equipment needed! Challenge yourself and see how many total circuits you can get in. Let’s get it!

Circuits are very simple and the best way to get a lot of reps and sets in a short period of time, which is exactly what we want for a HIIT workout. Make sure you do 1 of each exercise with no more than 15-20 second breaks between each one, once you finish all of them that is 1 whole circuit. Do not have more than a 2 min break at the end of each completed circuit How many circuits can you get in?

Here you will perform jumping lunges but after you lunge each leg you jump into a squat jump and then back to lunges, then squat and etc. Be sure to really jump off the ground to get that added effort in and make sure your getting low on each lunge and squat. These are great for practicing balance and stability as well. 15 reps means 30 total lunges (15 for each leg) and 15 squats.

Lunge/Squat Jumps

In this exercise you will be performing a normal push-up followed by a bird dog movement. These will work so many parts of your upper body and also help you build a stronger core. You want your arm to reach out straight and your opposite leg to do the same, try and hold them out there for a couple seconds and slowly bring back in. If you struggle to do these in a push-up position you can perform on your knee, but challenge yourself before and see if you can perform them!

Bird Dog Push-Ups

Here you will combine both plank jacks and froggers. Get yourself in a proper plank position (straight, flat back and arms just under your shoulders) and jump to spread your legs out horizontally then right back in, once you do the plank jack you will jump into a frogger. See if you can get your feet as far up as your hands were aligned. Maintain good posture and breathing throughout.

Plank Jacks/Froggers

This exercise will push you to meet barriers, inverted push-ups are no joke and will blast your shoulders, chest and triceps.. in the best of ways. These are not easy and I would suggest starting out flatter on your first set to get a better feel. The more vertical you go the harder and more weight you will need to press. These are not to be rushed either. You just need something you can lean against with your feet.

Inverted Push-Ups

In this exercise you will be combining two movements again, crawlers and push-ups. You will start in a standing position and lower yourself down and crawl forward (with feet staying stationary) all the way into a push-up position, once you get there you will just do a standard push-up, and then return back to standing by crawling your way in reverse. Great for the shoulders, chest and triceps.

Crawler Push-Ups

Here you will do side planks however you will constantly shift back and forth to each side with only a couple seconds of holds on each one. These are trickier than they look and require a lot of core stability as well as full body balance. Start off slow before you go fast and remember to keep that core flexed throughout the whole movement and a flat straight back at all times. 24 total reps for 12 on each side.

Alternating Side Planks

Burpees, the one that hurts the most but benefits us the greatest. Kept it simple with these, just focus on quailed form on every part of the exercise. Always go into a good push-up position, make sure you land your feet evenly and in an athletic stance, jump up with both feet and get as much height as you can and do not forget to breathe!

Outside HIIT Circuit

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