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Ultra-High-Intensity I.I.T. Circuits…BringIIT

Equipment Needed:

Box or Step or Sturdy Chair

Light Dumbbells

Felt/Gliders/Towels

 

Warm-UP (9 minutes)
40 seconds on, 20 second rest
3 rounds

EXERCISE 1: Squats
EXERCISE 2: Close Hand Pushups
EXERCISE 3: Lunges

6 rounds of 4 Exercises per round: repeat 2X (48 minutes)

  1. Frog Thrusters
  2. Prisoner Squats
  3. Standing sprints
  4. Box Pistol Hop’s r1= all R r2= all L

 

  1. On Back Legs Up and Down Up Fast Down Slow
  2. Jumping Kicks
  3. Lunge Back High Jump r1= All R r2= All L
  4. Burpee Step Ups on Box or Step Jump r1= All R r2= All L

 

  1. Squat dive push-up walk up
  2. 4 Lunge Pulses Turn Squat r1= All R r2= All L
  3. Shoulder Push-Up position shoulder taps
  4. Bench Up and Overs (hands on bench, jump feet over top side-side)

 

  1. Cycling Russian Twist
  2. Jump Squat Row w/light dumbbells
  3. Single Arm Thruster Punch alternate arms
  4. Box Lunge Off’s

 

  1. Bicycles
  2. Plank Pike Up jump 2 Plank Jack
  3. Sumo Hop Squats (touching floor the entire time)
  4. Lateral Box Up and Overs r1= all R r2= all L (one foot stays planted on box while the other moves)

 

  1. Jump Rope
  2. V-Ups
  3. Alternate Side Lunge with gliders/towel/felt
  4. Small Tire Slam
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