01/25/2024 - Blast Furnace - HIIT

Conditions: 47 and light rain

Warm Up:

1. Monkey Humpers
2. Side Straddle Hops
3. Arm Circles
4. Circle Arms
5. Plank
6. Dial Up Stretch
7. 10 Merkins OYO

The Thang:

PAX performed a HIIT workout in 7, 6, 5, 4, 3 & 2 minute sections.  Each exercise was 30 seconds with a 5 second break in between.  Occasional Mosey after completion of a section.

Format:

7 Minutes:

1. Merkins
2. Side Straddle Hops
3. Body Weight Squats
4. High Knees
5. Flutter Kicks
6. Imperial Walkers
7. Fast Air Presses
8. Side Straddle Hops
9. Lunges – Left
10. High Knees
11. Lunges – Right
12. Box Cutter
13. Imperial Walkers
14. Merkins

6 Minutes

1. Dips
2. Incline Merkins
3. Side Straddle Hops
4. Side Lunge – Left
5. High Knees
6. Side Lunge – Right
7. Mountain Climber
8. Plank
9. High Knees
10. Fast Air Presses
11. Wide Merkins
12. Plank Jacks

5 Minutes:

1. Al Gore
2. Al Gore
3. Al Gore
4. Plank
5. Elevator Merkin – Bottom hold
6. Elevator Merkin – Middle hold
7. Side Straddle Hops
8. Protractor
9. American Hammer
10. Heel Taps

4 Minutes:

1. Monkey Humpers
2. Hand Release Merkins
3. High Knees
4. Body Weight Squats
5. Side Straddle Hops
6. Flutter Kicks
7. LBCs
8. Shoulder Taps

3 Minutes:

1. Burpees
2. High Knees
3. Fast Air Presses
4. Box Cutter
5. American Hammer
6. Plank

2 Minutes:

1. Body Builders – 8 count burpee
2. Protractor – 45 degree hold
3. Plank Jacks
4. Al Gore