A 10-15min workout Tri-set to repeat x3-5, every exercise will be done in a fast pace, choosing a pace that you can repeating for 45-60s. After each exercise, take have a 15s break.
HIIT Strength Cardio – 10-15min
Tri-Set
x 5
ULT
Squats to SL Balance
time
45s
intensity
9
Tempo
fast
Rest
15s
time
45s
intensity
9
Tempo
fast
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 9 RPE | Fast | 15s (h:m:s) |
| 2 | 45s h:m:s | 9 RPE | Fast | 15s (h:m:s) |
| 3 | 45s h:m:s | 9 RPE | Fast | 15s (h:m:s) |
| 4 | 45s h:m:s | 9 RPE | Fast | 15s (h:m:s) |
| 5 | 45s h:m:s | 9 RPE | Fast | 15s (h:m:s) |
Make sure to push up with the leg as quick as possible and then lower down slowly. Pay attention to the working knee, avoid it from dropping in to the middle line of the body (keeping it out) Try to keep the shin perpendicular to the ground.
To progress - use higher step.
LMT
DB Multi-planar Lunge with Reaches
reps
45s
intensity
9
Tempo
fast
Rest
15s
reps
45s
intensity
9
Tempo
fast
Rest
15s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s | 9 RPE | Fast | 15s (h:m:s) |
| 2 | 45s | 9 RPE | Fast | 15s (h:m:s) |
| 3 | 45s | 9 RPE | Fast | 15s (h:m:s) |
| 4 | 45s | 9 RPE | Fast | 15s (h:m:s) |
| 5 | 45s | 9 RPE | Fast | 15s (h:m:s) |
ULT
FGUP to Balance
time
45s
intensity
9
Tempo
controlled
Rest
15s
time
45s
intensity
9
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 9 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 9 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 9 RPE | Controlled | 15s (h:m:s) |
| 4 | 45s h:m:s | 9 RPE | Controlled | 15s (h:m:s) |
| 5 | 45s h:m:s | 9 RPE | Controlled | 15s (h:m:s) |
Try to keep the body upright. Instead of using weight, you can have your palms together. Make sure you keep your arms straight, using your torso for the rotation. Keep your eyes on the tip of your fingers.
Pay attention to the knee. The lower you go with this side lunge, the more challenging it becomes.