CJS Full Body HIIT Circuit II

HIIT
Circuit x 3

This block intends to build cardiovascular endurance through full body circuit training. 4 rounds to completion!

UMT
CJS Skaters
time 30s
Tempo controlled
An explosive leg exercise that supports dynamic balance and agility in the frontal plane. Push off of one leg and allow your same side hand to reach across your opposite knee.
Set Time Tempo
1 30s h:m:s Controlled
2 30s h:m:s Controlled
3 30s h:m:s Controlled
ULT
CJS Jumping Split Squats
reps 30s
Tempo explosive
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
Set Reps Tempo
1 30s Explosive
2 30s Explosive
3 30s Explosive
LLT
CJS DB Squat Thrusters
time 30
Tempo controlled
Rest 1m
Brace core w/ dumbbells in hand, bring them to neutral grip at shoulders, then squat and as you drive through legs press to the sky.
Set Time Tempo Rest
1 30 h:m:s Controlled 1m (h:m:s)
2 30 h:m:s Controlled 1m (h:m:s)
3 30 h:m:s Controlled 1m (h:m:s)
ULT
CJS Bear Push-Ups
time 30s
Tempo controlled
Starting at the top of push up position, lower down and press up then press back as you Ben your knees and drive your hips to the back wall. Return to start and repeat
Set Time Tempo
1 30s h:m:s Controlled
2 30s h:m:s Controlled
3 30s h:m:s Controlled
UMT
CJS Mountain Climbers
time 30s
Tempo controlled
Rest 3m
In a plank position drive the knees forward into the chest one at a time curling the pelvis forward to squeeze the core with each repetition. Repeat for time.
Set Time Tempo Rest
1 30s h:m:s Controlled 3m (h:m:s)
2 30s h:m:s Controlled 3m (h:m:s)
3 30s h:m:s Controlled 3m (h:m:s)