Published on Apr 22, 2018
HIIT Workout Routine:
1) Plank Rotations (10 each)
2) Burpee/Pushup (10 reps)
3) Hanging Leg Raises (Full/Bent 12 Reps)
4) 30 sec High-Knees; 30 sec Butt Kickers
5) Kettlebell Double Lunges (6 each)
6) Modified Row (10 reps)
Follow Along HIIT Workout – Bodyweight & Kettlebells – Thomas DeLauer
I had all kinds of people making fun of the stretch marks. Own it, man. Own it. Got to own those things. All right. I don’t want to do this, guys. All right. So start with a warm-up. Last time on one of these little 12-minute workouts that I did, I was warming up on the bike, and everyone thought that I was just totally losing my mind or took too much pre-workout because I was moving around, but reality is I was on the bike. So this time I’m on a jump rope. Well, I’m not on a jump rope, but I’m using a jump rope.
So the whole idea of today’s video is just like the last high-intensity interval training workout. It’ll be a quick 12-minute workout that you can rock and roll through and just get a good workout in without having to worry about how much time you’re spending in the gym. Minimal equipment on this one. This is perfect when you’re on a ketogenic diet or you’re in a fasted state. So I’m just doing an easy warm-up. Then I’m going to take you through a little bit more of a dynamic warm-up. That’s not going to count towards the total time of the actual workout. So let’s get through it, just do the quick warm-up, and then we’ll roll right into the action. Hey look, it’s still going from last time.
Holy smokes. No wonder why you’re so jacked, dude.
Yeah, 309 hours of straight workout. So first thing I’m going to do, I’m going to do, so a dynamic warm-up. So basically this time I’ve got it written out. The dynamic warm-up is not going to count towards the actual time we’re doing the workout, okay? You can take it or leave it. You don’t have to do the workout. I’m an old man, okay? That means I need to do a dynamic warm-up.
First thing I’m going to do, founders pose. The reason I want you to do this before a workout is it’s going to help engage your hamstrings, that posterior chain, no matter what workout you’re doing. It’s super simple. Plant the heels, slide the butt back, hands up over your head, and you’re literally just going to hold this for like 30, 45 seconds or so. The whole idea here is simply just engaging your hamstrings before you start working out. When people run into problems, they’re running into problems because they are not getting the right neural activation in their warm-up. So if you can just get the nerves to fire, then boom, you’re in the right place. So I’m sliding that butt back as far as I can, keeping my chest out. Okay. Simple dynamic warm-up. Okay, now I’m going to switch hands just going this way, still driving my chest forward, and now I’m starting to really feel it in the glutes here. Still slide that butt back, engage the hammies, dig the heels in, keep that chest up. Cool. Easy money.
Arm circles, nothing to it. Why do I do this? Getting that rotator cuff warmed up. I’ve been around the block. I’ve had rotator cuff injuries. Even though this is a 10 or a 12-minute workout, I want you to be able to get into the action fast. So literally just going to do eight to 10 of these, back the other way. Nothing fancy at all. See my range of motion is not too good when I’m cold. I can’t really even get all the way behind my back right now. It’ll happen. It just takes a little bit of loosening up.
All right. We’re ready to make this happen. I’m going to turn the music down so you guys can hear me a little better. All right, and here we go. Plank rotations. Plank position. Do 10 each arm. One, two, three, four, five, six, seven, eight, nine, ten. Other side. One, two, three, four, five, six, seven, eight, nine. Doesn’t seem like much until we go right onto burpee pushups. Straight, full on. First pushup. Press it up. Two, three, four, five, six, seven, eight, nine, ten. Right into the hanging leg raises. Okay, so these, I’m going to do bent leg, only coming down this low. Why? All hip flexors here. Keep the heels pressed together. Three, four, five, six, seven. Already huffing and puffing. Eight, nine, ten.
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