Nine ladies joined in for a hot a sweaty full body, HIIT workout this am. The launchpad has an abundance of picnic tables so we had some fun with them today. We did each exercise 4x- 45 seconds on with 15 seconds rest- all using the picnic tables. In between each set we did 1 minute of cardio. We ended with a burnout of each exercise, repeating all exercises without rest to finish strong.
Set 1: Plank Jacks – in plank, step up onto the bench, plank jack, and back down
Cardio Interlude: High Knees
Set 2: Squats – step into the bench, squat, off the bench, squat
Cardio Interlude: Squat Jumps
Set 3: Incline push-ups (can do decline for a challenge!)
Cardio Interlude: Fast Feet (tap toes on bench)
Set 4: Squat Hover (hover tush just off bench)
Cardio Interlude: Jumping Jacks
Set 5: Decline shoulder taps – feet on bench, plank position *modify by doing plank on the ground, the decline is HARD!
Cardio Interlude: Skaters
Set 6: Bulgarian Lunges (alternate legs each set)
Radio Interlude: Power-Ups, one leg (balance on one leg, touch ground with hand and power up into jump trying to not touch down the other foot)
Set 7: Arm circles or tricep dips (for arm circles, keep the circles tight and reverse direction each set)
Cardio Interlude: Power-Ups, other leg
Burn-out: All sets one time through
We ended with a quick stretch and circle.