This 10-minute session is a bodyweight mobility HIIT workout designed to boost your mobility, burn calories, and build strength in a deep range of motion.
The main circuit consists of two sets of three exercises, with a high intensity 50 seconds of work and only 10 seconds of rest (just enough time to transition to the next exercise).
The main circuit consists of two sets of three exercises, with a high intensity 50 seconds of work and only 10 seconds of rest (just enough time to transition to the next exercise).
1. Warm-up (1 Minute)
- Rotational Lunges: Take a step back, and as you lunge down, rotate your torso in the direction of the back leg. You can alternate sides or twist in both directions. Keep your chest tall and get your back knee low.
2. Main Circuit (2 Rounds)
Round 1: Focus on Right Leg for ReachbacksRound 2: Focus on Left Leg for Reachbacks- Reachbacks:
- Set up with one leg turned out in front and the back leg bent, resting on the ball of the foot (heel up).
- Place the hand opposite the front leg on your shoulder (e.g., right leg in front, left hand on right shoulder).
- Using the arm of the back leg, lean back and try to tap your kneepit or heel, then return to a straight leg.
- Focus on keeping your hips flat and your base wide for stability. You should feel the quad and calf working.
- Plank to Low Squat Catch:
- Start in a solid plank position (hips low, core tight).
- In one powerful movement, push up and jump your feet forward, catching yourself in the deepest squat you can comfortably reach.
- Step or jump back to the plank position. If jumping is too much, you can step forward and back. Maintain a low position on the jump-in.
- Dolphins:
- Start in a forearm plank, then push your bottom up into a Downward-Dog-like position (high hips, straight legs).
- Lean forward, getting your chin to touch your thumbs, and then push back to a full shoulder stretch.
- Keep your hips high for more intensity, or walk your feet back for a rocking motion.
3. Finisher (1 Minute)
- Low Lateral Lunge Shifts: Get into your lowest lateral lunge possible. Keeping your chest tall, shift your weight side-to-side, maintaining a low position. Keep the knee of the bent leg pushing out. You can use your hands to assist if needed.
4. Cool-down
- Tucked-Toe Seated Stretch: Sit on your heels with your toes tucked under to stretch the bottoms of the feet. Rock gently side to side.
- Kneeling Hip Flexor Stretch: Bring one leg forward, bending the knee. Keep the back leg straight with the heel down. Tuck your tailbone under and rock slightly forward and back to feel the stretch in the front of the hip. Switch sides.
- Standing Shoulder/Hamstring Stretch: Clasp your hands behind your back. Hinge forward and let your arms drop toward the floor. Shift your hips side to side to stretch the hamstrings, calves, shoulders, and chest.
- Roll Up: Give a small knee bend, pull your hands toward your back, tuck your chin to your chest, and slowly roll all the way up to finish.
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