Workout Summary: 11.18.16

Well, looks like fall/winter is finally upon us in the Midwest Great Plains. Perfect time for a HIIT workout.

Seemed a bit short but I didn’t care. It was super aerobic today. I think I did pretty good and even made a lot of progress on my cartwheel form.

Here’s the rundown:

Dynamic warmup

  • Jogged 2 laps
  • Lunge with a twist: 20 yards
  • Slide-n-glide: 20 yards
  • High knees/butt kicks: 20 yards
  • Leg swings: 40
  • Legs over: 20
  • Scorpions: 20

First HIIT sequence

x 2, good break between

  • Ladder sprints, 20 yard sprint, jog back
    • One foot each box
    • Two feet each box
    • Lateral (each way) two feet
    • Bunny hop
    • Switch-ups (both ways)
    • Diagonal

Second HIIT sequence

x 2, good break between

  • 10 starbursts
  • 10 ladder hops (like back half of a burpee)
  • 50 high knees

Third HIIT sequence

x 2, good break between

  • 20 yards cherry-pick skips
  • 20 yards frog jumps
  • 20 yards cartwheels

Post-workout stretches

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