HIIT Speed and Power

You will need a set of dumbbells and an exercise mat for this class.

5-Minute Dynamic Warm-Up (5 minutes), 24-Minute Workout (see below), 5-Minute Mobility and Static Stretch Cool-Down

Warm-Up:
Table top alternating rotation
Table top lift
Down dog sequence
Plank to lunge
Frog super squat

Block 1 (80% Max Effort):
Lunge step-up to overhead press
Alternating low lunge row
Plank tricep kick back to dip
Sumo isolation bicep burn out
Plank row with rotation
Forward lunge bound
Squat to lateral lunge
Curl to kick back

Block 2 (90% Max Effort):
Tuck jump burpee
Plyometric sumo squat
Plyometric push-up
Plyometric single leg runner
Weighted quick switch

Block 3 (80% Max Effort):
Halo curtsey
Body slam row
Squat diagonal chop
Single leg row isolation
Overhead press jerk
Reverse fly
Turkish getup bridge hybrid

Cool Down