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--- knowledge_base:health:hit_training [2022/12/02 14:54] – removed - external edit (Unknown date) 127.0.0.1
+++ knowledge_base:health:hit_training [2022/12/02 14:54] (current) – ↷ Page moved from knowledge_base:hit_training to knowledge_base:health:hit_training George Wayne
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+====== HIT Excercises ======
+===== Group 1 =====
+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 -
+===== Group 2 =====
+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)