Papillion Landing Home Fitness Series - #8 HIIT Workout

Sports Conditioning HIIT Workout
Using agility and plyometrics
Warm-up Squats
Arm circles front and back
Jog up and back
Butt kicks
Skates
Shuttles side to side
Lunges front or back

4 rounds
40 sec work 20 sec rest (10 minutes total-each round + 1-2 min recovery)
3 sports conditioning exercises done sequentially 1-2-3-1-2-3 (6 min total)
2 plyometric exercises done sequentially 1-2-1-2 (4 min total)
Recover 1-2 min
Round 1
1) Skaters
2) Skaters + Hop each time go to Right side
3) Skaters + Hop each time go to Left side
Repeat
1) 3 jumping jacks + drop to 1 squat jack
2) Soccer ball juggles (inner thigh)
Repeat
Round 2
1) Shuttles side to side + get low at end and “scoop up” ball
2) “L” Formation Long jump up-3 shuttles Right, then Left-long jump back to starting position
3) “L” Formation Long jump up-3 shuttles Left, then Right-long jump back to starting position

1) “Z” Leaps
2) “M” Jumps jump diagonal shuttle diagonal backwards to make an “M” then reverse
Round 3
1) Bob and Weave
2) Narrow Squat-Wide squat Left/Right
3) Low Sumo walk up 4, jump back

1) Leap up and jump to block Volleyball spike
2) Cross Country
Round 4
1) Fast feet 1-2-3 hold
2) Fast feet Figure 8
3) Fast feet Figure 8 other directions

1) Pop-ups
2) Core Hops R and L

Cool Down

You should always consult your physician before or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating or using Papillion Landing virtual workouts. I hereby assume full responsibility for any and all injuries, losses and damages that I incur while participating in Papillion Landing virtual workouts, and it’s instructors for any and all injuries, claims or damages that I might incur.