Post Lockdown HIIT Routine!

Everyone knows a morning person, don’t they? Someone who strides into the office, even after lockdown, with a massive smile on their face, when everybody else wants to simply drink their coffee and stare at there computer screens for the first 2 hours, avoiding all social interaction. That’s the deal, right!? How can they be that energetic after lockdown right?!


What would it be like if you were that smug, joyous and bouncy person each morning? That would be pretty sweet, wouldn’t it? Well, here’s your chance. I’m going to give you a 7 minute workout that is going to set you up for success and turn you into that ‘morning person’ every day.


These are my favourite Morning Exercises to maximise the release of Dopamine and Brain Derived Neurotrophic Factor (BDNF - a protein that makes your brain more intelligent) as well as get your heart rate pumping and metabolism burning. Trust me, try these exercises and you will FEEL the difference; both mentally and physically and start to become a 'morning person'!



THE HIIT WORKOUT

Workout Rules:

  • Complete the exercises below for 60 seconds each, and exercise 7 & 8 for 30 seconds each

  • Push yourself - For each exercise you should try as hard as you can, push yourself, we need to reach at least 90% of your max heart rate


1. JOG-TO-SPRINT How to: Start jogging at a gentle pace, picking up the pace every 10 seconds, reaching a sprint after 40 seconds, sprinting flat out on the spot for the last 20 seconds.



2. WOODCHOPPER LUNGE How to: Starting standing upright with your arms extended out in front of you, clapped together, step forward into a lunge with your left leg and cross your arms, keeping them together, across your left knee moving them the full 90 degrees. When you’ve reached the downward phase of the lunge, step back up to the top whilst rotating the arms back to the centre, this time fully rotating clockwise another 90 degrees so your arms are facing 3 o’clock. Repeat this movement for 30 seconds before changing sides.






3. MOUNTAIN CLIMBERS - ALTERNATING LEGS How to: Starting in a press up position, take the right leg and step forwards placing your right foot just wider than your right hand, then replace this into the press up position. Repeat for the left leg. The faster you do this the better, if you’re feeling fit then you can jump the legs forwards and backwards, alternating sides.


4. BURPEE TUCK JUMP How to: Starting in an upright standing position, bend your knees and place your hands on the floor in front of you, close to your toes, kick back your feet into a press up position, then thrust them forwards back into the second position before rising back up to the top and jumping off the floor, tucking your knees as high as you can up to your chest, then land back on the floor cushioning your fall by bending your knees. Repeat.

7. DEAD BUG BENT KNEES How to: Starting in a lying down position flat on the floor, with your hands extended behind your head, throw your arms forwards and using momentum bring your upper body off the floor to about 45 degrees, whilst bending your knees and crunching them into your chest, your arms reaching high into the sky. Slowly ease your lower back down to the floor then your upper back, whilst extending your legs for the downward motion until you reach the starting position. Repeat. P.S - you don't have to use the weights!!



8. STARFISH PLANK How to: Get yourself into a side plank position, place one foot on the floor with the laces in contact with the floor and your forearm of the same side on the floor, so that those are the two points of contact with the floor and your body is supported vertically from here. Now, raise the other arm, which starts by resting by your side, raise it up into the sky, keeping it in line with your body - at the same time, raise the leg which starts resting on your supported leg, raise it at the same time as your arm as high as you can. Slowly reverse the movement. Repeat, then change sides.


So, good luck with your fitness and if you have any questions about the exercises, please contact me HERE.


To Your Health,


Stephen

© 2023 by SRT Training

Online and in person: Cardiff - Caerphilly - Ystrad Mynach - Bedwas - Abertridwr - Personal Trainer & Squash Coach

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