HIIT Me Baby One More Time

Today we have reached "H"...our topic for this post:  High Intensity Interval Training, otherwise known as HIIT.

Much has been written and said about the benefits of high intensity interval training:  burn about 16% more calories through the “after-burn” known as EPOC  (Exercise Post Oxygen Consumption), burn more fat, build muscle, build capillaries…what’s not to like?

The secret to a successful HIIT workout…working at a higher intensity (over 75% of your max HR) with little rest, for a shorter duration.

The following is a high rep HIIT circuit for cardiovascular endurance, building strength and burning fat. (Check with your doctor before you get your heart rate into those higher numbers!) 

Midway into marching plank...and about to place the forearms on the floor.

For this HIIT workout you will need a set of light-ish dumbbells, and a TRX (or pull-up bar).

Jumping jacks x 30

Squat bicep curl combo w dumbbells x 30

Plank with corner to corner jumps x 30

Chest press x 30

Split lunge jumps x 30

Travel lunge x 30

Sand-bell or rope slam x 30

TRX rows x 30 (or pull-ups to failure)

High knee run x 30

Side step lunge x 30

Marching forearm-to-hand plank x 30

Pushup dumbbell row combo x 30

You will need plenty of time to recover from these workouts…true HIIT workouts should only be done 1-2x per week.

BRILLIANT.  EASY.  BESPOKE.

It's all about that bass...

Today’s post is about the Glutes, Gluteus Maximus that is.  The most superficial of the 3 gluteus muscles, it gives the backside it’s nice, rounded shape and assists in so many sports, as well as daily activities (such as sitting, standing, climbing stairs, etc...).

Take a few minutes and give your glutes some special attention.  One of the best glute exercises around is the supine hip extension, or hip bridge.

Here's how to do it:

Lie on your back, feet on the floor, knees bent at 90 degrees.  Keeping your spine frozen in neutral (no movement in the lumbar spine) pull your belly button into your back (see "A" post!) and push into your heels, raising your hips as high as you can. (There should be a straight line running from your shoulder through your hips to your knees). Slowly lower down, reaching your tailbone to the floor.  Repeat 20x.

Bespoke it:

Place your feel on a high step or plyo box, or resistaball.  Try single leg hip extension with the other leg in the air, place both feet on a medicine ball, (or try single leg on a medicine ball); try it with the feet in TRX straps.

I'm bringing booty back...

BRILLIANT.  EASY.  BESPOKE.