H.i.i.t.


H.I.I.T. : incremental groups of exercises designed to include: upper, lower, core and/or full body. These groups of exercises rotate high and low impact choreographic options. HIITs can be performed as ROUNDS, LADDERS, INTERVALS and can be broken down even further:

Rounds - in time
Rounds - own time
Ladders - in time/ascending or descending
Ladders - own time/ascending or descending
Timed intervals - seconds
Timed intervals - counts

Rounds: a strategic collection of exercises performed in a set designed to target the lower, upper and core or full body. Rounds can be performed to the rhythm “all together” of the music (half time, in time, double time) or at a client’s own pace “own time”

Ladders: nonstop ascending and/or descending sets using up to 4 exercises. In a descending or ascending ladder, once you reach the final repetition in your quest, the client should be instructed to continue with the final exercise in the ladder progression until the duration of the song or go back to the top of the ladder sequence. Ladders should always start at either 1, 8, 16, or 32

Timed intervals: a sequence of exercises that is performed in succession at either a rhythmically timed or a timed interval. When performed in seconds should adhere to 10 or 30 second increments.

Overall Guidelines for HIITs: Rounds, Ladders & Intervals
Each HIIT should target as many muscle groups as possible in order to provide the most efficient total body workout. This means designing HIITS in a methodical fashion using LOWER, UPPER, CORE AND FULL BODY exercises.

Full body exercises are compound movements that combine at least two of the following: LOWER, UPPER or CORE exercises
Each HIIT should include a minimum of 3 exercises with a maximum of 4 exercises. These exercises will be selected from the approved list of exercises as organized by the columns below:

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HIIT: must include an exercise selection from Lower, Upper, Core and/or Full OR combine lower and upper in any fashion to create a full body exercise.


Bootycentric HIIT: must include two bootycamp exercises plus 1 - 2 other exercise selections from any column (upper, lower, core, full) to fulfill the 3 to 4 exercise requirement OR 1 bootycamp exercise with atleast 2 to 4 choreographic options PLUS 2 or 3 other exercise
selctions from any column (upper, lower, core, full).


Corecentric HIIT: must include two core exercises plus 1 - 2 other exercise selections from any column (upper, lower, full) to fulfill the 3 to 4 exercise requirement. When incorporating upper body, be sure to use lesser lbs when working the shoulders, heavier for biceps.


Clients should be advised to take two or more sets or weights or bands in the event they want to increase or decrease their weight load/ resistance Light - 1, 2; Medium 3, 5; Heavy 8, 10


Clients may always opt for low impact options at any time. Refer to modifications on individual exercises as defined by each respective breakdown in manual. The first set of any HIIT should ALWAYS be performed in a musical fashion as described in the musicality portion of the manual. One repetition of a unilateral exercise is inclusive of one side only. Ex. in mountain climbers, the right leg is considered one repetition, as is the left. Two exercises combined into one, for example a bent over row to a fly, is considered one repetition. 

CUEING EACH TYPE OF HIIT:
For every HIIT, first disclose type of HIIT and where it is in their “own time” or “all together” Then proceed with demonstration. More specifically:
Round:
• All together: This will be a round, in time, then proceed with demonstrating the HIIT sequence all together starting with orientation to your mat, then work from base of support up.....(as you would any traditional set in any other class)
• Own time: This will be a round in your own time AND this round consists of X amount of exercises, disclose the First exercise and then move all together in time to the music for one full set of each exercise.. After that set all together Rev clients up for moving in their own time and cue it on the 1 count.


Ladder:
• All together: This will be a descending OR ascending ladder performed in all together. You will start at X and work your way to X. Keep moving as I demonstrate the X number of exercises. Then cue to start all together in time.
• Own time: This will be a descending OR ascending ladder performed in your own time. You will start at X and work your way up to X. Keep moving as I demonstrate your X number of exercises. Then cue to start on their own time



Timed Interval:
• Own time ONLY: This will be a timed interval, keep moving as I demonstrate X number of exercises. Then cue to start on your count


approved h.i.i.t. sets

30 Second Timed Interval
*Set of 8lb weights (at minimum) unless client has a limitation or injury

  • Alternating Curtsey Lunge

  • Flys

  • Oblique Twists with knee lift *Encourage clients to move as quickly as possible*

  • Alternate Rows in plank

    **This set is targeting BACK in both the upper body and full body portions of the interval

30 Second Timed Interval
*Set of 8lb weights (at minimum) unless client has a limitation or injury

  • Squat lateral leg lift R (weights rested on shoulders)

  • Jax with overhead press

  • Bicep Curls - hammer curl, wide traditional curl

**Repeat L in 2nd round - be conscious to select a song that is long enough for the sequence to be repeated TWICE through to allow for LEFT. If additional time take the 3rd set of squats alternating your lifts R & L


30 Second Timed Interval
*1 Weight 8lbs (at minimum)

  • Hold reverse lunge R, woodchop high to low on the diagonal from L

  • Jax press overhead

  • Lateral leans


30 Second Timed Interval
*Set of 8lb weights (at minimum) unless client has a limitation or injury

  • Lunge with Bent Over Row R leg back

  • Fly (seamlessly step into neutral)

  • Lateral Leans, both weights in one hand R

*Repeat Lunge with Bent Over Row L leg back, lateral leans both weights in one hand L

30 Second Timed Interval
*Set of 8lb weights (at minimum) unless client has a limitation or injury

  • Alternating Reverse Lunge with Bicep Curl

  • Wide Overhead Press

  • Plank Jacks

  • Forearm Plank


30 Second Timed Interval
*Face Newark Avenue & tell clients to open their mats. Cue stand at toward the front of your mat, closest to the crown - 1 weight 8lbs (at minimum)

  • Side lunge R

  • Triceps (hold horizontally) @ BOR - pulse from mid-range down

  • High knees, hold weight pressed overhead

30 Second Timed Interval
*1 Weight 8lbs (at minimum)

  • Reverse Lunge - shoot R leg back, L arm presses overhead

  • Jump, Jump Squat

  • Anterior Delt lifts

*Repeat Snatch Lunge - Shoot L leg back, R arm presses overhead in second round


30 Second Timed Interval
*Opt for a song that is longer (min 4 minutes)

  • Static reverse lunge R - alternate lateral lift R & L

  • Wide overhead press

  • Torso rotation R with R knee lift

*REPEAT with static reverse lunge L and torso rotation L with L knee lift

30 Second Timed Interval

Bent leg deadlift, reverse lunge press overhead (alternate legs)
Reverse grip row
Spiderman push ups (step leg forward as body lowers)


30 Second Timed Interval
*Opt for a song that is longer (min 4 minutes)

  • Weighted reverse lunge R

  • Hold R leg in reverse lunge, body at 45 degree angle, repeater row with both arms

  • Spider plank R

*REPEAT with weighted reverse lunge L, hold L for repeater row and spider plank L


30 Second Timed Interval
*Set of 8lb weights (at minimum) unless client has a limitation or injury

  • Squat palms in swing up to wide row

  • Plank Row R & L, 2 Mountain Climbers

  • Step forward to lunge row both arms, alternate


Round Your Own Time
*4 Exercises,*8 repetitions of each
Set of 8lb weights (at minimum)

  • Suitcase squat

  • Hammer curl

  • Squat with bicep curl, step to curtsey, step in, extend arms to straight

  • Plank jax
     

Round Your Own Time
*4 Exercises, *8 Repetitions of Each
Set of 8lb weights (at minimum)

  • Sumo Squat

  • Hammer Curl

  • Combine Sumo Squat, Bicep Curl on the extension of legs to straight

  • Plank Jax


Round Your Own Time
*4 Exercises, *8 Repetitions of Each
Set of 8lb weights (at minimum)

  • Weighted Alternating Reverse Lunges

  • Alternate Overhead press

  • Plank Alternate Hip Taps

  • Froggers


Descending Ladder
*Start at 8

  • Squat rotate overhead press arm (alternating arms and rotation)

  • Tricep kickback

  • Burpee with tricep push up at the bottom