HIT Excercises

45 min. including warm-up and cool-down

Warm-up - 5min.? Marching in place combining knee highs and lunge stretch and side stepping with waist turning, arm circles

Exercising is 45 seconds on and 15 seconds off, four rounds for each pair and one minute between pairs (so it is 5 minutes total for one pair)

• Dead bug - laying on back and touching opposite foot (sort of like sit ups)
• Bicycle - laying on back and exercise legs forward and backward
• Squat walk - forward and backward
• Mountain climbing
• Walking burpees - can add push up and jump for advanced
• Quick tennis steps with squat in between
• Leg push - laying on back and crouch and push out two legs at the same time
• Kick and floor touch - left and the right
• Rolling plank - rocking forward and backward in the plank position
• Plank - touching opposite knees in plank position

Cool down (5min.) - baby pose, one knee down and stretch other leg, and forward to stretch quart joint when raising one hand

Pair 1 -

1 min. each with 20 seconds break

• push-ups (n) → squats (w/ or w/o weights) (n+10) → curl (n+20) → jumping jack (n+30)
• dumb bell press (n) → lunges (w/ or w/o weights) (n+10) → dumb bell up swings (n+20) → bicycle curls (n+30)