Parker 425 HIIT

Body Weight Workout

Being out of town is never a good excuse to not get your workout in. Use a timer on your phone and take 30 minutes to get moving.

Section1

High knees:

Jump the knees up towards the chest as fast as you can. If it helps, place the hands at 90 ° and hip height, palms to the floor. Make sure to tap the palms with the knees.

Inch worm push up:

Stand with your feet hip width apart. Fold forward placing the palms on the floor. Walk yourself out to a plank trying to keep the hips stable and square to the floor. Once you're in a plank position do a push up, walk the hands back towards the feet. Stand all the way up. Keep repeating for 30 seconds.

Catcher:

Stand with the feet a little wider than hip width apart. Squat down placing the hands on the floor. Jump the feet back into a plank position. Jump the feet back to the outside of the hands lifting up into a catcher position. (staying in a squat with the chest lifted.) Keep repeating for 30 seconds.

Section 2

Jumping jacks:

I'm assuming everyone knows how to do a jumping jack... if not, start with the feet together arms to the sides. Jump the feet out wider than hip width apart as you swing the arms out and up over head. Jump everything back together.

Single leg calf flutters:

Start in 1st position. Heels together toes apart, lift the left leg up. (It doesn't matter how you lift it up, make sure all the weight is on the right leg.) Lift the right heel 1 inch off the floor. Flutter the heel up and down as fast as you can for 30 seconds. Repeat on the opposite side.

V - Ups:

Sit on the floor. Bring the legs into a table-top position. Hands can hold behind the thighs or reach out in front on either side of the body. Reach the legs straight in front of you, if the hands aren't holding behind the thighs, reach the arms straight towards the toes. Pull the knees back in towards the chest, either keeping the arms to the sides or grabbing behind the thighs.

Section 3

Jump squat to heel click:

Start with the feet together. Jump up and out into a wide squat. Jump back up clicking the heels together landing back out in your squat.

3 quarter bend hamstring pedal:

Lie supine on the floor.(On your back face up.) Anchor the arms with the palms to the floor on either side of the body. Feet come straight out on the floor with a slight bend in the knees. Dorsi flex the feet. Heels are anchored into the floor with the foot flexed at the ankle, toes curled towards the chest. Point the right toe as you straighten the right leg, release back to the slightly bent position. Point the left toe as you straighten the left leg, then release. Keep switching side to side like you're pedaling.

Pilates straight leg stretch:

Lengthen your spine in an elongated capital C-curve, encourage your core to pull in towards your spine and down towards the floor. Curl your chin towards your chest as you lift the upper body up off the mat. The tips of the shoulder blades touch the mat. Keep the lift with the upper body the entire exercise. Straighten the right leg pointing the toe towards the ceiling, grab your right ankle (or below the knee if you're not able to reach the ankle.) Stretch your left leg out to 45° or a working angle. (an angle you're able to successfully achieve while challenging yourself and keeping the proper spine shape.)

Inhale: pull your right leg toward you. Pulse the leg toward you twice, increasing your stretch. Switch legs. Keep repeating for 30 seconds.

Section 4

Split jumps:

Start with your feet hip width apart and parallel. Jump up landing in a lunge. Left leg forward, right leg behind, jump back up switching the position of the legs.

Triceps Dips:

Find something to elevate the body off the ground. A step, a box, something to lift the body off the floor. Place the back toward the object that will elevate the body. Place the palms on the object, fingertips facing towards the toes. With the legs straight out in front of you lift the body off the floor, straightening your arms. Keep the body lifted as you bend and straighten the elbows.

Side plank dips:

Come onto your side. Stack the hips, actively rest on the forearm of the bottom arm or come to a straight arm. Legs are stacked on top of each other. Top hand comes behind the head with the elbow bent. Lift and lower the hips up off the floor. Switch and repeat on the other side.

Section 5

Step back lunge hold:

Start with the feet parallel and hip width apart. Step the right foot back lowering into a lunge. Right knee is in line with the right hip. Left ankle is in line with the left knee. Hold the lunge for 30 seconds. Switch sides.

Yoga push up hold:

Come to a plank position. Wrists in line with the shoulders, feet in line with the hips. Top of the hips tucked towards the bottom of the ribs. Back flat, bend the elbows lowering the body towards the floor. Pull the elbows in towards the ribs. Staying as low as you can, hold the position.

Plank full body sway to push up:

Come to a plank position. Wrists in line with the shoulders, feet in line with the hips. Top of the hips tucked towards the bottom of the ribs. Bend the knees, pushing the glutes back, keeping the arms reached out in front of you anchored to the floor. Sway the body forward back into plank position. Do a push up. Push the body back again.