HIIT Pyramid
10 exercises: pyramid up and pyramid back downÂ
Â
Warm UpÂ
The hip opener, leg kicks, strider, cross-body reach toe tap, body extension reacher, shoulder circles fwd/bk, chest expansionÂ
10 reps of each
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Main Workout:
20 BurpeeÂ
18 rotation chopsÂ
16 Power Climbers
14 Plyo LungeÂ
12 Press-Up Rotation
10 Plyo Speed Skater
8-Crab Position Toe TapÂ
6: Jump in backward hop x5
4–50 mountain climbers
2 inch wormÂ
*90-second recovery*Â
2 Inch WormÂ
4 50 Mountain Climbers
6 Jump in backward hop x5
8-Crab Position Toe Tap
10 Plyo Speed Skater
12 press-up rotationsÂ
14 Plyo Lunge
16 Power Climbers
18 rotation chops
20 Burpee
Â
90-second recovery
Repeat for two pyramids.Â
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Cool down/Recovery
Pulse-lower cardio movesÂ
March on Spot: Spotty Dogs hip opener; lunging reacher; marching chest and back stretch.
FlexibilityÂ
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad.
Each flow through the trainer takes approximately 15 seconds.
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