HIIT goes Boom Boom this morning
All All MECA BackblastsMay 4th, 2016
8 Pax HIIT got some boom boom in this morning, along with a intense workout, elevated heart rate and a solid full body workout. YHC brought a kettle bell to the workout and confused a few pax – including the mighty maximus! KB was out of place for a Iron fist – we only use those on Mon/Fri? what gives.
No worries, YHC has a purpose for the KB in the form of Russian Twists!
Warmorama – various warmups of low impact including: ISW’s, Stretch Planks, Mountain Climbers, open/close gates – balance challenging this one…
HIIT goes BOOM
Center of Circle – where one pax does 25 Russian twists, while the others form the exterior of the circle and do the following:
Station 1 – V -ups w/ bricks
Station 2 – Power punch squats – w/ bricks – BOOM BOOM – insert Sound Effects here!!
Station 3 – CB Burpees
Station 4 – Power Planks
Station 5- Freddy Mercs
Station 6 – CB Bench Press
Station 7 -CB Squat Press
When Pax is finished w/ Russian Twists- he moves to station one – everyone moves one station and keep it going for maximum intensity and elevated heart rate.
Round one – 25 Twists 2=1, Round 2 – 25 Twists 2=1, Round 3-35 twists 2=1, Round 4 -15 2=1
Finish strong with – 50 low flutters
Cool Down – w/ stretching
COT
BOM
Good work by all Pax this morn. I really enjoy the HIIT workouts with you all.
time for all to step up and Q a workout soon…It’s fun and you’ll be glad you did!
F3 works best when peers lead peers!
2 Comments on “HIIT goes Boom Boom this morning”
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Great job as usual @dutch. You are a great man… walked your daughter down the aisle, start a killer new job, host a men’s breakfast – all in the last week – and not only brought a surprise kettle bell to a Wednesday HIIT you have started but found time to paint it a bright white! I ask – Who else paints their kettle bells?
PS – the sound effects were great. Boom! boom! Liven things up a tad. Thanks!
I’d painted mine a dark green, but it’s barely visible. So I put some tape on the handle to recognize it as mine. (I thought it’d be funny to paint it a glow in the dark color, and then it stopped being funny when I saw a can of that paint was $10+)
Sounds good. Missed doing HIIT last week. Couldn’t make it today…. another fun night of insomnia. Got more sleep last night than Sunday+Monday at least.