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    Ashton Guard
    Mar 16, 2020

    HIIT Me With Your Best Shot

    Date: Monday, March 6


    Location: The OC


    Q: River Rat


    PAX: Gilly, Chickie, Power, Bookworm, Rogue, SueSue, Aravis, Serenity


    The Thang:


    Welcome and Disclaimer

    Warm up- Jump rope x 10, Imperial walkers x 10, Jumping Jacks x 10


    HIIT Style: 1 minute cardio, 30 sec strength, 30 sec cardio, 1 minute strength


    First HIIT Set:

    1. Cardio: Fast High Knees Strength: Merkins (Pushups)

    2. Cardio: Burpees Strength: Overhead press

    3. Cardio: Mountain Climbers Strength: Chest fly (lying down)

    4. Cardio: Criss-cross jump squat Strength: Bicep curls

    5. Cardio: Skaters Strength: Bicep windshield wipers


    Mary: 90 sec each

    1. Sit ups with dumbbells

    2. Partner leg throw downs

    3. Hollow hold

    4. Butterfly sit ups



    Second HIIT Set:

    1. Cardio: Jumping Jacks Strength: Deadlifts

    2. Cardio: Power skips Strength: Reverse Fly

    3. Cardio: Plank Jack Strength: Goblet squat

    4. Cardio: Lunges (switch legs at halfway) Strength: Bent over row


    Count-o-rama, Name-o-rama, Devo/Prayer, Picture

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