It’s time for your second featured workout of the TBB Summer SLAY!
Today’s workout is the HIIT and Strength Routine – a full HIIT routine that can be done at home without any cardio equipment.
Warm up with some light cardio (brisk walk, elliptical, jump roping, etc.) for five minutes before jumping into today’s workout. This workout is to be completed in tabata-style intervals, meaning you complete each exercise for 20 seconds on, 10 seconds off for four minutes (or eight total rounds). After each round, rest for 1-2 minutes, then complete a tabata-style interval for the next exercise.
Exercise Cues and Modifications
Single Arm Burpee to Row – Begin in a straight arm plank position with a dumbbell in one hand. Jump your feet towards your hand and stand up, performing an upright row with the dumbbell. Complete all 20 seconds on one side, and switch sides each round.
Modification: Step your feet in one at a time instead of jumping.
Tabletop Tricep Kickback – Begin in a tabletop position with your knees hovering just above the round and a dumbbell in one hand. Keep your core nice and tight to stay as steady as possible. While holding the tabletop position, perform a tricep kickback by bending at the elbow to send the dumbbell back. Complete all 20 seconds on one side, and switch sides each round.
Modification: Lower your knees to the ground.
Squat Jump with Pulse – Begin in a standing position with feet just wider than hip distance apart. Lower down into a squat and pulse up and down three times before performing a jump squat.
Modification: Perform squat pulses for all 20 seconds without adding the jump.
Push-Up and Thrust – From a straight arm plank position, lower down into a push-up. As you come back up, sit your hips back with your knees hovering just above the ground, then thrust yourself back into a plank position and repeat.
Modification: Keep your knees on the ground.
Skater Jumps – Begin in a standing position with feet just wider than hip distance apart. With your right leg, perform a lateral jump to the right with your left leg trailing behind. Stay nice and low, and touch the ground for an extra challenge. Repeat the movement on your left leg and continue jumping back and forth for the 20-second interval. Make sure you keep your chest up and your back flat.
Modification: Take smaller jumps and don’t stay as low to the ground.
I hope you love this workout! Don’t forget to continue checking in using the hashtag #TBBSummerSLAY and in the Confidence Over Comparison Facebook group!