SISS: WBI UMT

SISS
Circuit x 3

The block consists of 8 whole body integrated, unloaded, movement exercises. Each exercise will be timed 45 seconds on with a 15 second rest between. Keep the intensity low/moderate so that your heart rate does not start to drift up during the block.

UMT
Windmills with Rotation
time 10
intensity 4/10
Tempo controlled
Rest 15 s
Stand with feet wide. Alternate reaching each hand towards the opposite knee or foot while also rotating your torso in that direction. As you reach towards the opposite knee or foot push your butt back as if sitting your butt cheek of that side in a chair so that you are in a side lunge position. Your other leg should be straight.
Set Time Intensity Tempo Rest
1 10 h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 10 h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 10 h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Static Jumping Jacks
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 10 h:m:s RPE Controlled (h:m:s)
3 10 h:m:s RPE Controlled (h:m:s)
UMT
Rotational Toy Soldiers
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Keeping your legs straight, alternate lifting them up and across your body at a 45 degree angle and you reach with your opposite hand towards that foot.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Alternate Forward Lunge with Side Lean
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Start with feet together and hands on hips. As you step forward, reach the arm that is opposite of the leg that stepped forward, up and over as you lean to the side of that front leg. Return to starting position and switch to other side.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Static Cross Jacks
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Start with feet wide. Keep arms straight and cross back and forth in front of your body while alternating top to bottom. At the same time alternate a cross step with your feet.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Lateral Squat Walk
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Bend your knees slightly and push your butt back. Keeping your toes pointed forward, alternate walking back and forth maintaining that position.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Marching in Place
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Alternate pumping your arms across your body while lifting those knees up high.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
UMT
Alternate Punch with Rotation
time 45 s
intensity 4/10
Tempo controlled
Rest 15 s
Legs in a wide stance with fists in front of chest. Alternate punching your arms across the body. Let the foot of the arm punching pivot (heel comes up and leg turns inward.
Set Time Intensity Tempo Rest
1 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
2 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)
3 45 s h:m:s 4/10 RPE Controlled 15 s (h:m:s)