Saturday HIIT Workout, April 28, 2018

It’s been almost two years that I have been teaching BODYPUMP every week, from 1 to 3 times/week, always depending on where I am hired to teach and classes available.

Throughout the month of March and April, I have been adding a HIIT (High-Intensity Interval Training) workout right after I teach BODYPUMP®, on Saturday mornings.  It definitely was not easy to get this started, since teaching BODYPUMP® never gets easier, really.  You get stronger, oh yes, your confidence in teaching gets better, but every class proves to be a challenging workout for me, every time.

These past two months I have tried a few ideas with HIIT.  I wasn’t quite sure exactly what direction to take and how much intensity to give.  After a few weeks trying a few different methods and ways of doing HIIT, I figured that for me it works best to repeat the moves within a time frame of 45 sec and 15 sec rest in between.  I also settled on 10 moves per workout.  It has also been very effective to write down on paper what I did that particular day, and how many repetitions I was able to do within the 45 sec.  I have NOT been changing the moves every week either.  Since I get to do this workout only once every week, I have plenty of time to recover and do it all again the next week.

The equipment I have been using every time are jump boxes, medicine balls, slam balls, kettlebells, dumbbells and battle ropes.

I have kept a record of my previous workout, on my notebook.  I find that is a very smart thing to do.  You see your progress, you take note of difficulties and see improvement happening!  Just a simple notebook will do.

Today I decided to video all the 10 moves I did in the circuit. I use the Seconds app to time the workout, and in 21 min and 45 sec the workout was completed. Note that I added pull ups after the circuit was done.  Check out the video below, and the workout is also  written out.

45 sec Squat Press

rest 15 sec

45 sec Power Knee

rest 15 sec

45 sec Squat Press

rest 15 sec

45 sec Power Knee

 

Rest 45 sec

 

45 sec Box Jumps

rest 15 sec

45 sec Wall Ball

rest 15 sec

45 sec Box Jumps

rest 15 sec

45 sec Wall Ball

 

Rest 45 sec

 

45 sec Kettlebell Swings

rest 15 sec

45 sec Ball Slam

rest 15 sec

45 sec Kettlebell Swings

rest 15 sec

45 sec Ball Slam

 

Rest 45 sec

 

45 sec Lunges w/Dumbbell Fly

rest 15 sec

45 sec Skaters

rest 15 sec

45 sec Lunges w/ Dumbbell Fly

rest 15 sec

45 sec Skaters

 

Rest 45 sec

 

45 sec Battle Rope Waves (horizontal)

rest 15 sec

45 sec Mountain Climbers

rest 15 sec

45 sec Battle Rope Waves (horizontal)

rest 15 sec

45 sec Mountain Climbers

 

Done

 

Pull Ups

 

Weight on the machine at 70 lb

15 reps

rest

9 reps

rest

7 reps

rest

6 reps

rest

6 reps

rest

7 reps

 

DONE