Humpday HIIT: Max's Booty Kicker
Here is the workout I posted on Instagram (@drbags7) a couple days ago broken down a little more specifically. My big buddy Max (see above) was dragging through this workout with me so I figured I would name it after him. This is high intensity interval training, designed to give you a cardiovascular workout while building strength, explosiveness, balance and agility. Changing speeds and deviating your movement patterns often, even within a workout will ensure that you are training muscles for power strength, speed and endurance. Habitual patterns can lead to tissue breakdown, joint breakdown and physical plateaus. Keep your body guessing to become the best version of your physical self.
Max’s Booty Kicker
-jog 1 mile
-80 yd of walking lunges (20 yd front/back/left/right)
-10 curtsy lunges Left / Right
-20 progressive body squats (start very slow, each rep should increase in speed and power, jumping by rep 17)
-10 mountain climbers Left / Right
--2-100 yd sprints
-20 jump lunges
-20 yd broad ski jumps Double leg
-20 yd broad ski jumps Single leg
--2-100 yd sprints
-10 jump squats
-10 double leg park bench jumps
-10 double leg park bench jumps Left / Right
-20 toe taps on park bench
--2-100 yd sprints
-30 seconds each of Single leg hops (Side-to-side, front-to-back, clockwise square, counterclockwise square),
-30 seconds each Double leg hops (Side-to-side, front-to-back, clockwise box, counterclockwise box)
--2-100 yd sprints
-30 yds frog leap burpees
-30 yd power skips
2-100 yd sprints
--jog 1 mile
*Exercise Progression Tip: With any workout, listen to your body when you feel fatigue or pain. Only continue performing an exercise when you can perform it safely and correctly. But, always make attempts to increase repetitions and speed while decreasing the rest between each exercise.
-Contact me if you are looking for custom workouts or rehabilitation plans. I work out of the Seattle area and remember, I come to you!
-Michael
