Cossack Squat WBI HIIT Circuit

HIIT
Circuit x 3

This whole body integrated circuit is a full body burner. While it’s not quite as explosive as a typical HIIT, the challenge of the moves is taxing enough to get the heart rate up. It’s meant to burn baby burn your legs, glutes, and core. Go lighter on the dumbbells to maintain form and speed.

LLT
Alternating DB Cossack Squat
time 1 min.
intensity 8
Tempo controlled
Rest 2m
I like to pair this with a DB in each hand and add a bent over row at the bottom of the movement.
Set Time Intensity Tempo Rest
1 1 min. h:m:s 8 RPE Controlled 2m (h:m:s)
2 1 min. h:m:s 8 RPE Controlled 2m (h:m:s)
3 1 min. h:m:s 8 RPE Controlled 2m (h:m:s)

Instead of passing a DB back and forth, hold two DBs and complete a bent over row. Bicep curl the DBs up in the middle of the move when you are upright.

LLT
Squat to Arnold Press
time 1 m
intensity 9
Tempo fast
Rest 2m
Keep core strong, chest proud and strong, shoulder down and back
Set Time Intensity Tempo Rest
1 1 m h:m:s 9 RPE Fast 2m (h:m:s)
2 1 m h:m:s 9 RPE Fast 2m (h:m:s)
3 1 m h:m:s 9 RPE Fast 2m (h:m:s)
LLT
Lunge with Knee drive Bicep Curl
time 1 min. Alternating
intensity 8
Tempo controlled
Rest 2m
You may progress the exercise by doing it on a step
Set Time Intensity Tempo Rest
1 1 min. Alternating h:m:s 8 RPE Controlled 2m (h:m:s)
2 1 min. Alternating h:m:s 8 RPE Controlled 2m (h:m:s)
3 1 min. Alternating h:m:s 8 RPE Controlled 2m (h:m:s)
LLT
Cossack Squat with Single Arm Press
time 1 min R. leg
intensity 8
Tempo controlled
Rest 2m
This can be done with a dumbbell or KB
Set Time Intensity Tempo Rest
1 1 min R. leg h:m:s 8 RPE Controlled 2m (h:m:s)
2 1 min R. leg h:m:s 8 RPE Controlled 2m (h:m:s)
3 1 min R. leg h:m:s 8 RPE Controlled 2m (h:m:s)
LMT
NN- Gorilla Row with Trunk Rotation
time 1m
intensity 9
Tempo fast
Rest 2m
Using 2 kettlebells push one kettlebell into ground while rowing other one, twisting at trunk so shoulders turn into the side thats pulling
Set Time Intensity Tempo Rest
1 1m h:m:s 9 RPE Fast 2m (h:m:s)
2 1m h:m:s 9 RPE Fast 2m (h:m:s)
3 1m h:m:s 9 RPE Fast 2m (h:m:s)

You may use DBs if there aren't under 10lb options for KBs. If using DBs, don't try to get them to touch the ground like KBs--go light and do it quickly like a double lawnmower pull

LLT
Cossack Squat with Single Arm Press
time 1 min L. leg
intensity 8
Tempo controlled
Rest 2m
This can be done with a dumbbell or KB
Set Time Intensity Tempo Rest
1 1 min L. leg h:m:s 8 RPE Controlled 2m (h:m:s)
2 1 min L. leg h:m:s 8 RPE Controlled 2m (h:m:s)
3 1 min L. leg h:m:s 8 RPE Controlled 2m (h:m:s)
LAR UMT
Transverse Lunge with Windmill Reach T3 HpDC
time 1m
intensity 7-8
Tempo controlled
Rest 2m
Set Time Intensity Tempo Rest
1 1m h:m:s 7-8 RPE Controlled 2m (h:m:s)
2 1m h:m:s 7-8 RPE Controlled 2m (h:m:s)
3 1m h:m:s 7-8 RPE Controlled 2m (h:m:s)