KNOCKOUT WORKOUT: HIIT by Kofi

 

Here's our KNOCKOUT HIIT WORKOUT by the one & only Kofi 💪🏽

Hit the video for a follow along or get Inso from the circuits below. 

Warmup: 

4 squats 

1 walkout 

2 shoulder taps 

 

& repeat once more

 

You then do the worlds greatest stretch twice on each side 

 

High plank position 

Shuffle to low plank 

 

& repeat once more

 

4 squats 

1 walkout 

2 shoulder taps 

 

& repeat once more

 

Hamstring stretch 

 

High plank position 

Shuffle to low plank 

 

& repeat once more

 

2 jump squats 

2 pushups 

 

& repeat once more

 

Downwards dog 

Upwards dog 

 

Hold a plank for 30 seconds 

 

5 chest to floor Burpees to complete the warmup round. 

 

30” REST 

 

CIRCUIT 1: 

 

Round 1: 

 

40”  3 bear crawls (back and forth) 

20” off 

40”  4 bodyweight dips & 4 glute bridges (repeat at least 3 times)

Pulse glutei bridge for 10 seconds

20” off 

40” Toe touches 

 

20” REST

 

Round 2: 

 

40”  3 bear crawls (back and forth) and 3 jump squats

20” off 

20”  4 bodyweight dips & 4 left leg glute bridges 

20”  4 bodyweight dips & 4 right leg glute bridges 

Pulse glutei bridge for 10 seconds

20” off 

40” Alternating jack knives 

 

20” REST

 

Round 3: 

 

40”  3 forward bear crawls  and 3 jump squats, 3 backwards bear crawls and 3 jump squats (and repeat)

20” off 

40”  4 dips to crunch  and 4 glutei bridge

20” off 

20” Hollow hold 

20” flutter kick 

 

RECOVER 

 

CIRCUIT 2: 

 

Round 1: 

 

40” Pushups 

20” off

40” Frog Jump 

20” off

40” 1 squat 1 jump squat 

20” off

 

Round 2: 

 

40” Jumping Pushups 

20” off

40” Frog Jump 

20” off

40” 1 squat 1 jump squat 

20” off

 

Round 3: 

 

90”  pushup, frog jump, squat, jump squat (start with 1 rep and increase by 1 each time)

 

CIRCUIT 3: EMOM (every minute on the minute)

 

1 minute complete:

 

10 jumping lunges 

10 shoulder taps 

1 burpee

 

And then rest for the remaining time 

 

1 minute complete:

 

10 lunges 

12 shoulder taps 

2 burpees

 

And then rest for the remaining time 

 

1 minute complete:

 

10 lunges 

14 shoulder taps 

3 burpees

 

And then rest for the remaining time 

 

1 minute complete:

 

10 lunges 

16 shoulder taps 

4 burpees

 

And then rest for the remaining time 

1 minute complete:

 

10 lunges 

18 shoulder taps 

5 burpees

 

AAAND RECOVEERRR