Set	time
1	60 seconds

Set	time
1	30 seconds
2	30 seconds
3	30 seconds

Set	time
1	30 seconds
2	30 seconds
3	30 seconds

Set	time
1	30 seconds
2	30 seconds
3	30 seconds

Set	time
1	30 seconds
2	30 seconds
3	30 seconds

Set	time
1	60 seconds

[Bee] High Intensity Steady State (HISS) Workout

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

We will start with a quick warm up routine, mainly for circulation before we go into the main workout. It helps loosen up yourself a little before we start enjoying the main session.

UMT
Rotational Squat

Set	Reps
1	10 Reps per side

Helps mobilise the hips and t-spine. Slow controlled movement.

ULT
Inchworm Crawl

Set	Reps
1	10 Repetitions

For circulation.

UMT
Carioca

Develops transverse plane agility in the lateral direction.

Set	Time
1	60 seconds h:m:s

This may challenge the brain if you are not familiar with carioca. Do take your time and you will be familiar with it in no time.

Workout Blocks

Working Block
Horizontal Loading

This is a high intensity steady state session. Hence, we will have it in tabata mode. You will need to prepare :
- Tabata timer (Download a free one from Apple or Play Store).
- Set is for 30 seconds all out with 20 seconds rest.
- Rest for 20 seconds in between sets.

LLT
ViPR PRO SL Hinge to Forward Lunge

Set	Time
1	30 seconds h:m:s
2	30 seconds h:m:s
3	30 seconds h:m:s

This is a great hip hinging exercise which helps "oil" our hips after hours of sitting and improve our strength in our lower extremity.

LLT
DB Deadlift to Shoulder Height

Set	Time
1	30 seconds h:m:s
2	30 seconds h:m:s
3	30 seconds h:m:s

LMT
DB Multi-planar Lunge with Reaches

Set	Time
1	30 seconds h:m:s
2	30 seconds h:m:s
3	30 seconds h:m:s

UMT
Crawl with Turn

Set	Time
1	30 seconds h:m:s
2	30 seconds h:m:s
3	30 seconds h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

Down regulate to increase our parasympathetic tone after a great session for hard workout. This is an enjoyable session as we wrap with the session.

LAR ULT
Restorative Pose Cobra

Set	Reps
1	10 reps

UMT
Alternating Pigeon

Set	Reps
1	10 Reps

UMT
Figure 8 Breathing for Recovery and Regeneration

Set	Time
1	60 seconds h:m:s

Warm-Up Blocks

Warmup Block Horizontal Loading

UMT Rotational Squat

ULT Inchworm Crawl

UMT Carioca

Workout Blocks

Working Block Horizontal Loading

LLT ViPR PRO SL Hinge to Forward Lunge

LLT DB Deadlift to Shoulder Height

LMT DB Multi-planar Lunge with Reaches

UMT Crawl with Turn