Workout Session Notes

Duration

• Total time: 15 minutes
  • Exercises involve levels: Beginner, Intermediate, Advanced.

Pre-Workout Checklist

• Ensure you have:
  • Water
  • Proper ventilation (open windows or air conditioning)

Workout Structure

• Exercise Duration: 45 seconds on, 15 seconds rest

Exercises

1. Heel Digs

• No Impact: Feet firmly on the floor, hands on hips
• With Impact: Fast swap of heel digs, arms can be involved

2. Squats

• With Knee Injuries: Small, controlled movements
• No Injuries: Go lower, side-to-side squats, keep chest up

3. Duck and Dive with Punches

• Hands up, fingers in, thumbs around
• Duck, dive, and punch with tightened abs

4. Squat Pulse

• Feet wider than shoulders, toes and knees forward
• With Knee Injuries: Stay higher and push butt back
• No Injuries: Go lower, legs burning

5. Toe Taps

• No Impact: Feet on floor, slow movement
• Intermediate: Hips and arms involved
• Advanced: Fast feet on tiptoes

6. Jumping Jacks

• Beginner: Side to side, low impact
• Intermediate: Add arm movements
• Advanced: Full jumping jacks with impact

7. Front Punch or Spotty Dog

• Beginner to Intermediate: Maintain feet planted, relaxed shoulders
• Advanced: Add in bouncing movements

8. Grasshopper (Plank Variations)

• Beginner: Hold plank position
• Intermediate: Mountain climbers
• Advanced: Cross-body mountain climbers (grasshopper)

9. Single Leg Work

• Beginner: Lift leg without impact
• Intermediate: Add arm movement
• Advanced: Bounce and add aggression

10. Burpees

• Beginner: Walk in and out
• Intermediate: Jump in and out
• Advanced: Chest to floor

11. Push-Ups

• Beginner: Knees bent, chest to floor
• Intermediate: Knees further back
• Advanced: On toes

Ab Exercises

12. Crunches

• Beginner: Slide fingers to knees
• Intermediate: Tabletop position
• Advanced: Reach for toes

13. Single Leg Stretch

• Beginner: Smooth, controlled movements
• Advanced: Add double stretch after singles

14. Bicycle Twist

• Opposite elbow to opposite knee, controlled movement

Conclusion

• Roll up vertebrae by vertebrae
• Benefits of HIIT:
  • Excellent for fat burning
  • Boosts metabolism
  • Prolonged calorie burn post-session

• End of Session: Celebrate your effort and progress.