90 Day Challenge Day 1: Full Body HIIT

Equipment:none
Format: perform each movement in order for 30 seconds, repeat 3 times

Circuit:

• Body Squats
  • Begin by standing with your feet about hip distance, core braced and chest upright.
  • Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
  • Drive through your heels, squeezing your glutes to power back to standing.
  • Repeat for the allotted time
  • MOD: To guide your squat form, sit back to a chair with the option to put your hand to a wall or counter to help with balance.
• Push Ups
  • Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Step one hand out so your arms are in a standard pushup position (slightly wider than shoulder distance) and perform a standard pushup, elbows coming out to about 45 degrees and lowering your body then pushing yourself back up, maintaining your body in a straight line throughout.
  • Repeat for allotted time.
  • MOD: Drop one or both knees to the mat and/or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.
• Lunges
  • Begin by standing tall, core braced, and feet at about hip distance.
  • Step your right foot forward, maintaining an upright posture and braced core, bending the knees to 90 degrees.
  • Drive through the front heel to step your right foot back to meet your left.
  • While lunging, be mindful of keeping your front knee aligned over your ankles and with your big toe, while maintaining hip distance feet.
  • Repeat with left leg and continue alternating for allotted time.
  • MOD: Do these lunges next to a wall or counter so you can use your hand against it to assist with balance..

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• Flowing Down Dog
  • Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Shift your hips up and back into a downward facing dog, spreading your weight evening through your fingerpads, sending your heels towards the floor and bending the knees as needed.
  • Shift back to a plank position with control and continue shifting between these two positions for the allotted time.
  • MOD: Drop your knees when you return to plank.
• Alternating Front Kicks
  • Begin by standing with your feet hip width distance apart, core braced, chest upright, and arms bent in a fighting position.
  • Using the strength of your core, draw your left knee up to hip height (or lower if needed) and extend your leg for a front kick.
  • Plant your left foot on the mat and repeat front kick with your right leg.
  • Continue alternating kicks for the allotted time.
  • MOD: Replace the front kicks with high knees.
• V Sit
  • Begin on the mat in a seated position with your knees bent and feet on the mat.
  • Keeping your chest elevated, brace your core to lift feet off of the mat and extend your legs so that you are balanced on your hips in a v-sit position, with arms extended beside your legs, overhead beside your ears, or down on the mat to assist with balance.
  • Maintain the V-sit for the allotted time.
• Forearm Plank
  • With forearms on the mat or elevated surface, keep your shoulders stacked over your elbows, core braced, back flat, and gaze neutral as you hold this position.
  • Be mindful that your back doesn’t begin to sag, your hips don’t start to lift, and that you aren’t collapsing at the shoulder blades.
  • Hold for the allotted time.
  • MOD: Drop one or both knees to the mat.