90 Days for Dratel Day 1: Full Body HIIT

Equipment: no one
Format: Make each movement in order for 30 seconds, repeat 3 times

Circuit:

• Body squats
  • Start standing with your feet about the hip distance, core hang and chest.
  • Handle your core and send back your hips, keep your chest long (not bend forward), return the weight in your heels and keep an eye on the knees to suit your toes.
  • Drive through your heels, squeeze your glutes to return to stand.
  • Repeat for allocated time
  • MOD: To direct your squat form, sit back on a chair with the option to keep your hand on the wall to help with balance.
• Push up
  • Start in a high plate position with the shoulders of the wrist, hanging core, back flat and neutral gaze (not viewing up or down).
  • Step out of one hand so that your arms are in a standard pushup position (slightly wide than the shoulder distance) and do a standard pushup, the elbow is coming up to 45 degrees and reduces its body and then pushes herself back, maintaining its body in a straight line.
  • Repeat for the allocated time.
  • MOD: Leave one or both knees in the mat and/or do this step on an elevated surface with your hands on an elevated surface like a couch/ottoman/bench.
• Lung
  • Start long, core hanging, and standing with feet at a distance of the hip.
  • Put your right leg forward, maintain an honest posture and hanging core, bending the knees to 90 degrees.
  • Drive through the front heel to bring your right leg back from your left side.
  • During the lungs, keep your front knee on your ankles and with your large toe, keeping the hip distance feet, keeping in mind to keep your front knee.
  • Repeat with the left leg and continue in turn for the allotted time.
  • MOD: Do these lungs next to a wall or counter so that you can use your hand to help with balance.

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• Drink the dog below
  • Start in a high plate position with the shoulders of the wrist, hanging core, back flat and neutral gaze (not viewing up or down).
  • Shift your hips back to a dog up and down, spread your weight on the evening through your fingerpad, sending your heel to the floor and bending the knees as required.
  • Shift back to a plank position with control and continue transfer between these two posts for the allotted time.
  • MOD: When you return to the plank, leave your knees.
• In turn front kick
  • Start standing with a distance of the width of the hip of your feet, the core hangs, chest straight, and weapons bends in a battle position.
  • Using the strength of your core, pull your left knee to the height of the hip (or if necessary) and expand your foot to a front kick.
  • Apply your left leg on the mat and repeat the front kick with your right leg.
  • Continue kick in turn for the allocated time.
  • MOD: Change the front kick with high knees.
• V sit
  • Start your knees and legs with mat in a sitting position on the mat.
  • Keeping your chest elevated, lifting your core from the mat and expanding your feet so that you are balanced in a v-utted position on your hips, next to your feet, overhead, or down on the mat to assist with overhead, or balance near your ears.
  • Maintain V-Sit for the allotted time.
• Priority
  • Place your shoulders on the neutral, with the front surface, with the fronts on the elevated surface, by applying your elbow, core hanging, back flat and gaze as you catch this condition.
  • Keep in mind that your back does not start lax, your hips do not start lifting, and that you are not falling on the shoulder blades.
  • Hold for the allotted time.
  • MOD: Leave one or both knees in the mat.