Adrenaline HIIT Series 3
Friday, December 18, 2015 | Harbor Fitness Editors
One of the top fitness trends that continues to remain a hot topic is HIIT, or doing quick movements that are more beneficial to the body than long, laborious sessions at the gym.
Research has shown that high intensity interval training (HIIT) will create significant changes in participants’ fitness, body composition, and lower the risk of cardiovascular disease while also allowing for people to break through fitness plateaus.
We asked a team of Harbor Fitness trainers and group fitness instructors to weigh in on their most intense HIIT workout.
Check back each Friday for a new routine.
The Pro: Stephen Fallon – DPT, BEXSc, NCSA Certified Strength & Conditioning Specialist, USA Weightlifting Level 1 Sport Performance Coach
The Club: Marine Park
The Workout: Glute and Hamstring HIIT
Looking to give your butt and legs a lift? Try this high intensity workout that’ll leave your legs feeling like Jello-O:
5 rounds of 10 reps each (unless otherwise specified)
- Romanian Deadlift
- Elevator Lunges – 10 to 15 feet
- Weighted Glute Bridge with Iso Hold
- Bodyweight Single Leg Glute Bridge
- Forward to Reverse Lunge – 15 to 20 feet
– Choose a weight which is heavy enough to be challenging, but not so heavy that you are struggling to reach the required number of repetitions or distance.
– If you do not have the required space for lunges do at least 5 repetitions on each leg before moving onto the next exercise
– For an added challenge set 20-30 minutes on the clock and try to perform as many rounds as possible. Track your progress by seeing if you can perform more work in the same amount of time or the same amount of work in less time
- Start standing with a barbell, dumbbell or kettlebell in your hands with arms fully extended. Your knees should be straight or slightly bent.
- Push your hips back, fold over at the hips and allow the weight to travel toward the floor while maintaining the position of your knees.
- Continue to lower until you feel stretch in the back of your legs
- Reverse the motion and return to the starting position
- Repeat for the required amount of repetitions
- Your lower back should remain flat throughout the motion. A slight arch is acceptable, but your goal should not be to turn your back into an upside replica of Gateway Arch in St. Louis. Conversely, you don’t want to look like a scared black cat on Halloween either. Imagine there is a steel rod which extends from the top of your skull down along your spine and all the way down to your butt. <a picture of a scared cat and the St. Lois arch might go well here>
- Once you feel the stretch come up. If that means the bar moves 3 inches or 3 feet, it doesn’t matter. Don’t be a hero and push past that point. Most likely, pushing past the point of the initial stretch will cause you to break the above point
- Choose 3 consecutive pairs of dumbbells, meaning that each pair if 5 pounds heavier than the previous e.g 10-15-20, 40-45-50, etc.
- Set the lightest and heaviest dumbbell at one end and the middle dumbbell 10-15 feet away.
- Starting with the lightest dumbbell, lunge down to the next pair of dumbbells.
- Put down the lightest pair, pick up the next pair and lunge back to the starting position
- Put down the dumbbells and pick up the heaviest pair and lunge back down to the lightest pair of dumbbells
- If you do not have the room to perform this using walking lunges, perform them standing in place and perform at least 5 lunges each leg for each dumbbell
- Err on the lighter side…these are much harder than they look and will kick your butt
Weighted Glute Bridge with Iso Hold
- Sitting on the floor with your back against a bench, place a barbell, dumbbell, or kettlebell across your lap for resistance.
- Squeeze your glutes and lift your hips off the floor while maintaining your back against the bench.
- Lift high enough so that your butt comes up off the floor, but not so high that arch your lower back.
- Hold the position at the top for 3-5 seconds before lowering back down
- Repeat for the required number of repetitions
- You should feel this in your butt, not your back. If you are feeling it in your lower back you are most likely going too high and arching your back instead of simply moving at the hip
- Once completing the required reps, get out from under the weight and continue directly into the single leg glute bridge described below
Single Leg Glute Bridge
- Sitting on the floor with your back against a bench, Pick one leg off the floor.
- Squeeze your glutes and lift your hips off the floor while maintaining your back against the bench
- Lift high enough so the butt comes up off the floor, but not so high that you arch your lower back.
- Lower back down to the floor under control
- Repeat for the required amount of repetitions
- Repeat on the other leg
Forward to Reverse Lunges
- Use dumbbells, kettlebells or a barbell for resistance, starting standing in an upright position
- Perform forward lunges for 15-20 feet
- Without resting, perform reverse lunges 15-20 feet
- If you do not have the required space to do walking lunges repeat at least 5 forward lunges on each leg followed immediately by 5 reverse lunges on each leg
- Err on the lighter side since these are much harder than they seem, especially following everything else in the circuit