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