Cougar Town Backblast: full body HIIT from Sydney Cummings

Burpees?? Not on Monday!
May 6, 2019
Pre-Blast: Metro’s Diva Run on 05.07.19
May 6, 2019

Cougar Town Backblast: full body HIIT from Sydney Cummings

  • When: 05/06/2019
  • Q: Double Trouble
  • Pax: Diego, Shabby Chic, Tumble, Dumpster Diva, Wilbur, The Diamond, Queso, Sing-a-long, Barn Owl, Survivor, Blaze

What a great start to the week! Our full body weighted HIIT flew by courtesy of Sydney Cummings, the YouTube star of royalchange.fit and local Charlotte personal trainer. Check out our workout and her YouTube station. Thanks for sticking around for a little extra stretching too. I hope it helps me be less sore!

WARM UP 5 minutes
Backward arm swings
10 back/10 forward
Cross arm swings 10
Butt kicks 30
Hamstring kick out/scoop 5 each leg
Wide stance bend forward 10
Plie squat/rock side to side 20
Side to side lunge (hands on ground) 20
WORKOUT
15 seconds in between
Sumo squat 45 seconds
Alternating Arnold press 45 seconds
Starting 90 degrees in front of face/rotate to overhead press
Sumo squat 45 seconds
Alternating Arnold press 45 seconds
Single leg romanian deadlift 45 seconds
Leg on ground or elevated
Alternating upright/high row 45 seconds
Pull up to armpit
Single leg romanian deadlift 45 seconds
Alternating upright/high row 45 seconds
Sumo squat + Arnold press 45 seconds
Arnold press at the top/straight legs
Sumo squat + Arnold press 45 seconds
Single leg deadlift to high row 45 seconds
One dumbbell in opposite hand from standing leg, keep backfoot touching ground
Single leg deadlift to high row 45 seconds
Alternating forward lunges 45 seconds
Tricep extention overhead 45 seconds
Alternating forward lunges 45 seconds
Tricep extention overhead 45 seconds
Side lunge/tap weight to ground 45 seconds
One leg; like a single leg squat
Alternating hammer curls 45 seconds
Lateral lunge/tap weight to ground 45 seconds Other leg
Alternating hammer curls 45 seconds
Right forward lunges with tricep extension 45 seconds
Bend arms and legs at the same time (or separate if needed)
Left forward lunges with tricep extension 45 seconds
Alternating Lateral lunge + hammer curls 45 seconds
Curl in the middle
Alternating lateral lunge + hammer curls 45 seconds
SPEED ROUND
Sumo squat 45 seconds NO REST
Alternating Arnold press 45 seconds
15 seconds rest
Alternating single leg romanian deadlift 45 seconds NO REST
Synchronized upright/high row 45 seconds
15 seconds rest
Sumo squat + Arnold press 45 seconds NO REST
Alternating deadlift + high row 45 seconds
15 seconds rest
Alternating forward lunges 45 seconds NO REST
Tricep extention overhead 45 seconds
15 seconds rest
Alternating lateral lunge/tap weight to ground 45 seconds NO REST
Alternating hammer curls 45 seconds
15 seconds rest
Alternating forward lunges + tricep extension 45 seconds NO REST
Alternating lateral lunge + hammer curls 45 seconds DONE
STRETCH
Bend forward hamstring stretch – hands on shins then ground
Downward dog; walk dog
Step right leg up/runners lunge/reach arm up
Step left leg up/runners lunge/reach arm up
Downward dog; walk dog
Wide leg down dog, walk hands up
Lateral lunge stretch (right/left)
Plie squat/hands on knees/rotate shoulders
Side to side yoga squat
Cross legged side stretch (right/left)
Cross over shoulder stretch (right/left)
Overhead tricep stretch (right/left)

 

2 Comments

  1. Thanks for the great workout! I used parts of this at a beatdown this past Saturday! https://fianation.com/hiit-3/

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