Giulia’s 30 Minute Leg/Core HIIT Workout
[Pages:1]Giulia's 30 Minute Leg/Core HIIT Workout
Focus: get that heart rate up through intense, shorts bursts of exercise followed by a short rest!
HIIT Intervals= 40:20 (40 seconds of work, 20 seconds of rest) Complete 2 rounds of each circuit (total time= ~8 minutes) 1 minute rest before moving on to the next circuit
Exercise Name
A1: High knees A2: Drop squats A3: Reverse lunges A4: Air squats
B1: Russian twists B2: Sit ups B3: Front plank
Form Tips
LOWER BODY
-drive the knees up high towards the chest -use the arms to help with momentum of the jump -drive through the front foot to come back up to standing -keep the chest up tall when squatting down
CORE
-squeeze the core when twisting from side to side -engages the core and sit the chest up to the knees -keep the core tight, hips tucked and back flat -shoulders are directly over the elbows
# Reps
40:20 40:20 40:20 40:20
40:20 40:20 40:20
B4: Reverse crunches C1: Jump squats C2: Leg drops C3: Sumo squats
C4: Full body crunch
-squeeze the core and drive the hips and legs up
LOWER BODY and CORE
-use the arms to help with momentum of the jump -squeeze the core when drive the legs back up -feet are placed outside the hips with toes pointed out -engage the side of the glutes to drive back up -squeeze the core when crunching the arms and legs to the middle
40:20 40:20 40:20 40:20
40:20
# Sets
2 2 2 2
2 2 2
2
2 2 2
2
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