voxifit-HIIT-bodyweight-workout-header-006

voxifit HIIT Bodyweight Workout 006

In today’s voxifit HIIT workout i am going to introduce you to the Y-Squat and the Total Body Ext.

Now before we get into the workout have a look at how to perform the Y-Squat and the Total Body Ext.

  • Click here for the Y-Squat vid.
  • Click here for the Total Body Ext. vid.

The Workout

Warm Up

Always do a proper warm up before doing any HIIT training. Do the following:

  • Jumping Jacks 30 Reps
  • Bodyweight Squats 10 Reps
  • Pushups 10 Reps
  • Alt Lunges 10 Reps
  • Planks 30 sec
  • REST 30 sec
  • Repeat 1 more time for a total of 2 sets

Main Workout

After your warm up set your timer to 24 rounds of 5/50. You will do as many reps as possible within the given time. Rest 5 seconds between exercises. The 5 seconds is like a transition between exercises. Rest at the end of the circuit for 1 round (55 seconds – giving a total of 60 seconds rest). Repeat the full circuit 3 times.

The Exercises:

  • Bulgarian Squats Left Leg 50 Sec, Rest 5 Sec
  • Bulgarian Squats Right Leg 50 Sec, Rest 5 Sec
  • Spiderman Pushups 50 Sec, Rest 5 Sec
  • REST 1 Round 55 Sec – Total of 60 Sec
  • Y-Squats 50 Sec, Rest 5 Sec
  • Close Grip Pushups 50 Sec, Rest 5 Sec
  • Total Body Ext. 50 Sec, Rest 5 Sec
  • REST 1 Round 55 Sec – Total of 60 Sec
  • Repeat the circuit 2 more times for a total of 3 sets

Note: To make this workout more challenging you can try the following:

Instead of resting in the middle of the circuit, you will go straight to the next exercise and only rest at the end of the circuit. So, set your timer to 21 rounds of 5/50 and perform the exercises as follows:

  • Bulgarian Squats Left Leg 50 Sec, Rest 5 Sec
  • Bulgarian Squats Right Leg 50 Sec, Rest 5 Sec
  • Spiderman Pushups 50 Sec, Rest 5 Sec
  • Y-Squats 50 Sec, Rest 5 Sec
  • Close Grip Pushups 50 Sec, Rest 5 Sec
  • Total Body Ext. 50 Sec, Rest 5 Sec
  • REST 1 Round 55 Sec – Total of 60 Sec
  • Repeat the circuit 2 more times for a total of 3 sets

Enjoy:)

Owen

voxifit-bodyweight-workout-006

HIIT Bodyweight Workout 006

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