Cross-training: Quick and Dirty HIIT

Is it Wednesday yet? because Ashley Conrad is my new #WomanCrushWednesday ! I came across a quick at-home workout on Bodybuilding.com by Ms. Conrad, and it was great. I don't happen to have a pull-up bar at home so I did it at the big box gym, and modified things for the space and equipment available. Google the workout, she's got a video to explain it.

Here's my modified version (still intense):

5 minute warm-up: make it worth your while, I like to jump rope but there are none at the cheap-o gym (liability?) so I got on one of those eliptical/free runner type thingies and ran like I was being chased by a dinosaur.

Round 1:
-to be executed just like a superset with no breaks.

• push-ups (any kind-mix it up) 3 x 30, 20, 10
• burpees 3 x 30 sec
• chin-ups 3 x 30, 20, 10 (I had to use a band after a while, and did pull-ups for the last set)

Round 2:
-to be performed one after the other, for 20 seconds each, no rest. I used my HIIT timer app and set the work at 20 seconds and rest at 3 seconds just to be able to move from place to another when I needed to.

• air squats
• plank front raise
• 180 jump squats
• box jump toe taps
• star jumps
• mountain climbers

Round 3:
-go lighter than you usually do, no breaks! I used 10's then 15's on the last set. It wasn't easy!

• dumbell shoulder press 3 x 30, 20, 10
• dips 3 x 30, 20, 10
• bicep curls 3 x 30, 20, 10

Round 4:
-repeat round 2.

I ended the workout with some yoga hip release, splits work and a few handstands. I was swimming in sweat!