The HIIT List (At Home) with David Caudle

45 seconds of work / :15 seconds recovery
Butt kicks
Reverse lunge - alternating sides
Pop squat
Downward dog to toe tap
Skaters
Plank
1:00 minute recover

Repeat circuit 4x
Short and sweet BUT effective!!

Basic Setup: 8:00 Minute Rounds. Complete the exercises in the round as many times as you can within the 8:00 minutes. Run 1/4 mile. 1:00 Minute Recovery. Advance to next round

ROUND 1:
10 sit-up/crunches, 10 push-ups, 10 squat jumps (Repeat until time is up)
Run 1/4 mile
Recover 1:00 minute

ROUND 2:
10 leg lifts on your back, 10 burpees, 10 squat kicks (Repeat until time is up)
Run 1/4 mile
Recover 1:00 minute

ROUND 3:
20 side crunches - 10 each side, 20 lunges - 10 each leg, 20 high knees (Repeat until time is up)
Run 1/4 mile
Celebrate because you did it!!!

At Home HIIT List workout: 40 in 40!
40 reps of each. As many sets as you can do in 40 minutes.

• 40 jumping jacks
• 40 burpees
• 40 squat presses
• 40 crunches
• 40 push-ups
• 40-second plank
Repeat until 40 minutes is up!

Have fun. Make sure to share your sweaty selfies with us. You can send them to spridgen@wilsonymca.org

We are cheering you on!