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HIIT Speed and Power

(32:29)
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Sarah Kusch, Level 28
Sarah Kusch
11351 Followers
Build strength by working your fast twitch muscle fibers with quick bursts of speed and plyometrics. With challenging moves like plyometric push-ups and power lunges, plan to get nice and sweaty. Sarah designed this HIIT workout with optimized interval blocks to enable your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). Be sure to drink plenty of water during and post-workout.

Details

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

HIIT Speed and Power
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