High Intensive Internal Training (HIIT) DAY 7

Cardio Vascular Exercise Part 3

High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

Cardio Vascular Exercise Part 2

High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

Cardio Vascular Exercise

High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

High Intensive Internal Training (HIIT) DAY 8

JUMP SAUAT How to Do Squat Jumps Stand with your feet shoulder-width apart. Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. ... PUSH-UPS How to Do a Push-Up Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. PULSE SQUAT How to do pulse squat Stand with your feet shoulder-width apart. Start by doing a regular squat, and engage your core.  This time you won’t stand or come all the way up Stay In between sitting all the way down and standing. Move up and down like a pumping heart  CHAIR DIPS How to Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle. MOUNTAIN CLIMBERS  As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories. INSTRUCTIONS; Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. 4 sets of 10 reps (super set)

High Intensive Internal Training (HIIT) DAY 7

BURPEES TO CLEAN AND PRESS Start in pushup position, holding a dumbbell in each hand.  Perform a pushup.  Still holding onto the dumbbells, pop up onto your feet.  Clean the dumbbells to shoulder level.  Stand up straight and press the dumbbells over your head. Repeat. B. SUMO SQUAT TO BICEP CURL EQUIPMENT: Dumbbell Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start.  Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B). Return to start. That's 1 rep.