AirRaid Backblast
February 20, 2018
PreBlast – Comet – Wednesdays are for whin..I mean Winners!
February 20, 2018

HIIT me baby one more time

  • When: 02/19/2018
  • Q: Falcon
  • Pax: Salsarita, Kim Possible

The chance of rain must have kept people in bed this morning!  Only 2 ladies joined me on this misty Monday morning.   Nothing like a HIIT workout to start our week off right!

Warm up:

Cherry pickers

Tin soldiers

Arm circles (forwards and backwards)

Next we ran around the church to the covered area for the remainder of the workout just in case it rained.

Started with:

Jumping Jacks (1 minutes then a 10 sec rest)

Butt Kickers (1 minutes then a 10 sec rest)

Side to Side lunges (1 minutes then a 10 sec rest)

After these we moved on to sets of High Intensity and Low Intensity exercises with repeats and some rests in between :

We did the high intensity for 20 seconds, the low for 20 seconds and immediately repeated it 4 times. After all 8  were completed we rested for 40 seconds before moving on to the next set high intensity/low intensity exercises.

Set 1: Skater hops and narrow squats

Set 2: Plank Jacks and Superwoman

Set 3: Froggers and Sumo Squats

Set 4: Tabletop Switch Kicks and Tricep Dips

Set 5: Bicycles and LBC’s

Set 6: Plank Shoulder taps and Dirty dogs

Set 7: High Knees and Pulsing Squats

Set 8: Squat Jumps and Front Kicks

Set 9: Parker Peters and Carolina Dry Docks

Set 10: Quick feet and Imperial Walkers

Set 11: Seal Jacks and Moroccan Nightclubs


Apparently I wasn’t paying attention to time and went a little over so we quickly did name-o-rama, said a quick prayer, and headed on our way.

Thanks for joining me ladies!


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