HOME – HIIT Movement Strength Cardio – 45s-15s

Giant Set x 5

The following workout can be performed with a towel (look at the notes to get the description to ‘how to perform’).

Repeat as many reps as possible in the time written (can be extended to 60s if fitness allows) and after a 15s rest, move to the next exercise. Repeat the giant set 3-5 times.

LMT
Side Lunge Forward Press Same Side Rotation
time 45s
intensity 8
Tempo fast
Rest 15s
Set Time Intensity Tempo Rest
1 45s h:m:s 8 RPE Fast 15s (h:m:s)
2 45s h:m:s 8 RPE Fast 15s (h:m:s)
3 45s h:m:s 8 RPE Fast 15s (h:m:s)
4 45s h:m:s 8 RPE Fast 15s (h:m:s)
5 45s h:m:s 8 RPE Fast 15s (h:m:s)

Using a towel - Palms as close as possible while pulling away from each other

ULT
Squats to SL Balance
time 45s
intensity 8
Tempo fast
Rest 15s
Set Time Intensity Tempo Rest
1 45s h:m:s 8 RPE Fast 15s (h:m:s)
2 45s h:m:s 8 RPE Fast 15s (h:m:s)
3 45s h:m:s 8 RPE Fast 15s (h:m:s)
4 45s h:m:s 8 RPE Fast 15s (h:m:s)
5 45s h:m:s 8 RPE Fast 15s (h:m:s)

Try to push mainly from the leg to balancing on the ground

UMT
Lizard Get Up to SL Balance
time 45s
intensity 8
Tempo fast
Rest 15s
Perform on one side first, or alternate sides
Set Time Intensity Tempo Rest
1 45s h:m:s 8 RPE Fast 15s (h:m:s)
2 45s h:m:s 8 RPE Fast 15s (h:m:s)
3 45s h:m:s 8 RPE Fast 15s (h:m:s)
4 45s h:m:s 8 RPE Fast 15s (h:m:s)
5 45s h:m:s 8 RPE Fast 15s (h:m:s)
LMT
Reverse Paddle
time 45s
intensity 8
Tempo fast
Rest 15s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 45s h:m:s 8 RPE Fast 15s (h:m:s)
2 45s h:m:s 8 RPE Fast 15s (h:m:s)
3 45s h:m:s 8 RPE Fast 15s (h:m:s)
4 45s h:m:s 8 RPE Fast 15s (h:m:s)
5 45s h:m:s 8 RPE Fast 15s (h:m:s)

Using a towel. Hold a towel in a wide grip and pull the arms away from each other. Keep the tension all through the motion.