Fitness Challenge

September Slimdown - H.I.I.T. Fitness Challenge


(High Intensity Interval Training)



 Choose 2 exercises from the Upper Body, Lower Body and Core categories. Choose 5 exercises from the Cardio category. Mix and match exercises, making sure that cardio follows each exercise. Do each workout at your highest intensity for 50 seconds followed by a 10 second rest if needed. Repeat the entire circuit up to three times.



Upper Body



  • PUSH UPS
  • BICEP CURLS
  • TRICEP DIPS
  • UPRIGHT STANDING ROWS
  • RENEGADE ROWS
  • GRIPPR SUMO HIGH PULLS
  • LATERAL RAISES
  • SHOULDER PRESS
  • OVERHEAD PRESS
  • REVERSE FLY




Lower Body



  • PLIE SQUATS TO CALF RAISE
  • SUMO SQUATS
  • REVERSE LUNGES
  • WALKING LUNGES
  • GRIPPR SWINGS
  • DEADLIFTS
  • PULSING SQUATS
  • SIDE LEG RAISES
  • DONKEY KICKS
  • CURTSY LUNGES



Core



  • PLANK
  • SIDE PLANK
  • REVERSE CRUNCH
  • V-UPS
  • BICYCLE CRUNCHES
  • SUPERMANS
  • SWIMMERS
  • FROG CRUNCHES
  • RUSSIAN TWISTS (WITH OR WITHOUT WEIGHT)



Cardio



  • BURPEES
  • MOUNTAIN CLIMBERS
  • JUMPING JACKS
  • HIGH KNEES
  • SPEED SKATERS
  • TUCK JUMPS
  • SPRINT
  • HEISMAN JUMPS
  • DIAMONDS JUMPS
  • HIGH KNEE JOG