LIIT Workout of the Week

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LIIT Workout of the Week

What You’ll Need

Resistance band

Sliders (or socks/towel on a hardwood floor)

Small dumbbells (3kg works well)

Start with a balance challenge

Format: 30s of each move continuous / 15s Rest / Repeat x2

Balance on both feet - eyes closed

Balance on R foot - eyes closed

Balance on L foot - eyes closed

Banded Warm-Up

Format: 30s of each move continuous / Block 1 x2 rounds then Block 2 x2 rounds / Band at ankles

Block 1

  1. Lateral walks, 2x left 2x right, staying low

  2. SL balance + pulse out (R leg)

  3. SL balance + pulse out (L leg)

  4. SL balance + glute kick back (R leg)

  5. SL balance + glute kick back (L leg)

Block 2

  1. Squat lateral leg lift out (alt)

  2. Drop squat (squat, walk feet out, walk feet back in, stand, repeat)

  3. 1/4 squat, x4 walk forward + back

  4. Plank Jacks (walking feet in + out)

Tabata Set

Format: 20s on : 10s off x6 rounds

Mountain Climbers on sliders (slow & in control)

Strength

Format: 40s on : 20s on : Rest 20s / Repeat Block x2 rounds then move to next Block

Block 1

Slow: Weighted alt. lunges (w/ DB)

Quick: Sliding lunge on discs (R side one round / L side one round)

Block 2

Slow: Squat + Press (w/ DB)

Quick: Burpees (no jump)

Block 3

Slow: Weighted side lunge (w/ DB)

Quick: Wide side step w/ curtsy lunge

Tabata Set

Format: 20s on : 10s off x6 rounds (alternating movement 1 & 2)

Move 1 - Forearm plank

Move 2 - Bicycles

Cool Down

5-10 minutes of stretching

Samantha Berryman