HIIT with Planks!
All All MECA BackblastsJune 1st, 2016
YHC had several days to mull in his head what to bring to the F3sters who are also still game for HIIT. Yes HIIT “High Intensity INTERVAL Training”. It’s not a boot camp and it’s not kettlebells. Then what is it? It is High Intensity Interval Training. Something different. Work up a sweat without running. Previous feedback to @Dutch, the Godfather of HIIT, who borrowed HIIT from the coed BURN bootcamp he faithfully attends, revealed the PAX was not satisfied with HIIT in that it lacked INTERVALS amongst other things so was it really a HIIT? Six brave Pax decided to go at it today for a HIIT.
So today YHC planned – there would at least be intervals… The beatdown went something like this.
Mosey around church
Warm-ups
Side straddlehops – 15
Windmills – 15
Cotton pickers – 15
Mountain climbers – 12
plankjacks – 12
Toe touches
Michael Phelps
Some bootcamp
Go to benches
20 dips
20 step-ups each leg
Repeato
Go to portico
People’s chair
Balls to the wall
Mosey to back parking lot – get Cinder blocks
Form a Circle for HIIT
man in middle of circle – do 10 burpees (this is the timer) – cinderblock burpee is optonal
on outer circle of ring PAX alternate in circle then rotate around circle
AMREP (as many as you can)
Curls
Back lunges
Squats
Arm extensions
shoulder presses
Now here came the INTERVAL – after each set was complete (when man in center completed 10 burpees) the pax would Plank for 30 seconds. #Buildthatcore When plank was completed move immediately onto next exercise.
Time allowed for two circuits to be completed then came the
FURY FINISH
Run and shadow box in place
Drop for 5 merkins, recover, run and box in place, drop for 4 burpeees, run and box in place, drop for 5 merkins
Mary
Little baby crunches
Low flutters
Rosalita
Pretzel stick
The W
Thanks all for participation and the opportunity to Q.
Kudos to..
@Dutch – overachieving as usual and doing ten cinder block burpees. The cinder block was optional.
@Durden – great form on the burpees with high elevation on the jump
@Oscar – good luck on upcoming job interview on the Thursday. #getthepayraise
@pongo and @Sensei – good endurance and respect throughout. #Beastmode
8 Comments on “HIIT with Planks!”
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Serious beatdown max I mus! Had all the elements promised and then some for the HIIT. !
I burned some cals, worked some cb’s, got the heart rate up there and had fun going it! What more could u ask for? Oh yeah -no painful knees/joints. Mission accomplished
Glad you liked @dutch! BTW – what is a “cb” that you worked?
Uh oh, looks like my shadow boxing has some fans!
Shame I missed it. I’m not sure how I turned my alarm off this morning! I recall setting it and thinking “Oh no…. 3 hours 38 minutes is not enough sleep, ugggghhhhh.” And then I woke up at 10AM to the sun shining through the blinds onto my face. Late for work.
(I have to solve 5 math problems in a row to turn off my alarm for f3, I’m wondering HOW I managed this w/o remembering)
Looks good though, I like the “timer”!
@king Louie – thx for reading. We missed you this morning!
Re: your sleep – which you’ve mentioned a number of times. One step at a time… alarm clocks – wow – 5 formulas. Have you tried two alarm clocks – one by your bed goes off first and then a second one (probably your phone) that goes of afew minutes later that you need to get out of bed to turn off? Have the second one set for a tight timeframe to get to F3 so you’re not tempted to get back in bed. When i have fart sacked it typically is I set the alarm too early and I think I can catch 5 more minutes – which turns into an hour+.
Not sure if you wanted these ideas – but since you’ve mentioned it several times I thought i would lay that out there as ideas for you . Been meaning to discuss with you. Meant to help – hope it does.
Typically I’ve always kept my alarm clock across the room so I have to walk to it. I use my phone for F3 alarms and the math problems so I can’t just go back to bed – though this doesn’t stop me from being able to snooze it…. Sometimes I think I should enable that too…..
I’d say I probably needed the extra sleep today – but I didn’t need to be late for work!
Ok – good luck with getting out of bed.. and getting to sleep. you’re not alone, hence the lexicon “fartsacker”.