Tag Archives: reverse lunges

Wholey Fit Daily HIIT! Circuit & EMOM Fun!

Circuit & EMOM Fun!!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 3 Rounds  

30 Alt reverse lunge (1-1)
30 Side plank dips (per side)
30 Bicycles (1-1)
10 Burpees with a pushup

EMOM 8 MIN (every minute on the minute)

15 Mountain climbers (1-1)
15 Jumping jacks

Wholey Fit Daily HIIT! Work That Butt!!

Work That Butt!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

 Repeat 3x  (60s, 45s, 30s)

Power Jacks

Side Lunge Left With Abduction

Side Lunge Right With Abduction

Reverse Lunge Left With Hip Extension

Reverse Lunge Right With Hip Extension

Curtsey Lunge to Wide Squat (left)

Curtsey Lunge to Wide Squat (right)

Wholey Fit Daily HIIT! AMRAP & EMOM

AMRAP & EMOM 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

10 MIN AMRAP (as many rounds as possible) 

20 Squats 

20 Plie Squats 

20 Pushups 

20 Bicycles (1-2) 

20 High Knees (1-2) 

20 Alternating Side Lunges (1-2) 

EMOM 6 Mins (every minute on the minute) 

8 Alternating Reverse Lunges (1-2) 

4 Burpees 

Wholey Fit Daily HIIT! 10 Minutes Of Fun!

10 Minute Circuits

Warm up for 5-10 minutes before you start.  Cool down and stretch for 10 minutes after you’re done.

Circuit 1:  Repeat for 10 minutes – rest when needed.

20 Basic Squats

20 Mountain Climbers (1-1)

20 Alternating Reverse Lunges

10 Burpees

Circuit 2:  Repeat for 10 minutes – rest when needed.

10 Lateral Lunges (1-1)

20 V-Jump to Tuck Jump (the set counts as 1 rep)

20 Plie Squat

20 High Knees (1-1)

Wholey Fit Daily HIIT! AMRAP & EMOM!

AMRAP Madness!

 
Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.
 

6 Min AMRAP (as many rounds as possible)

 
24 Reverse Lunges (1-2) 
22 Dead Bugs (1-2)
20 Mountain Climbers (1-2)

7 Min EMOM 

8 Renegade Rows (each side)
8 Push Ups 
4 Squat Jumps 

8 MIN AMRAP 

15 Toe Touches
20 Bicycles 
25 Crunches 
30 Reverse crunches

Wholey Fit Daily HIIT! 5, 10, 15…..

5, 10, 15

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

First round: 5 reps.  Second round: 10 reps.  Third round: 15 reps.

Burpees

Hip Lifts

Bicycles (1-1)

Plank Jacks

Fast Alt. Reverse Lunges (1-1)

Reverse Crunch

Tricep Dips

Pushups

Squats

Wholey Fit Daily HIIT! Work It!!

Work It!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 3 rounds for time 

30 Alt Reverse Lunges (1-2)
30 Side Plank Reach Unders (15/side)
30 Toe Touches
10 Squat Burpees

EMOM 8 MIN (every minute on the minute)
15 Mountain climbers
15 Jumping jacks

4 Rounds 45s each
V-Sit

Bicycles

Plank

Dips

Glute Bridge