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
Lateral walks, 2x left 2x right, staying low
SL balance + pulse out (R leg)
SL balance + pulse out (L leg)
SL balance + glute kick back (R leg)
SL balance + glute kick back (L leg)
Block 2
Squat lateral leg lift out (alt)
Drop squat (squat, walk feet out, walk feet back in, stand, repeat)
1/4 squat, x4 walk forward + back
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