HIIT Me Baby One More Time!
- By Hannah Spraker
- Jan 2, 2018
- 3 min read
So.....if you are ever featured as a knockout, just know we do a full interview and one of the questions is: "Who is the Real Queen B? Britney Spears or Beyonce?" Choose Wisely......
So this was a major hit when I came up with it at first as an extra credit burnout at 9Round. If you have not tried a 9Round kickboxing gym, please do. It is so much fun and the first workout is free! Come by OC locations to workout with Emily and I might be starting up on in Oakville Toronto. HiIt us up!
Jump Tuck: Sit low in a squat, feet are about shoulder distance apart. From there you are going to explode and jump up, (try to tap your elbow to your knees). If you need further instruction or need a modification, please hit us up on instagram and we will post demonstrations on our story!
Mermaid Crunches: Lay on your side, leaning into the elbow. Other arm is behind your head like a normal crunch. From there your legs and feet stay straight and together and you crunch your mermaid fin up to your elbow, (it helps if you roll onto your butt a bit)
If you do not have a bosu ball, use something else that is elevated, maybe a big pillow to add the need for stability, working your core more. Maybe do it at the bottom of the stairs. Again, there are no excuses, you can improvise, if you need help, ask us in the chat!
Alt. V-ups can be done on the ground. Arms and legs extended out straight, while you lay on your back. You crunch your whole body up and tap your right hand to your left toe and vice versa.
Up downs: from standing, jump back into plank and jump back up.
Burpees: the same thing but add a push up from the plank.
Low plank hips dips: go to low plank on your forearms and rotate your hips from side to side, tapping the ground at the bottom of each side.
Seated leg lifts: Sit on your tush with you legs out straight. Hands behind you for balance, lift your legs as a unit, keeping them straight and engaging your core.
High plank knee taps: High plank on your hands. Keep your core super tight and tap one knee to the ground at a time.
High plank knee thrusts---this is where you can use a stair or a pillow. From high plank, bring one knee into your chest and kick it back. Do not alternate, do all your reps on one side and then the other.
Low plank spiderman crunches: from low plank, crunch one knee up to your shoulder, out wide like spiderman would climb a building. Alternate legs.
Red ball passes, this is any exercise ball, don't have an exercise ball? Again, a big pillow will work just fine. lay on your back, arms extended overhead holding the ball or pillow, legs extended out straight. Crunch everything up and pass the ball or pillow from your hands to your feet and then extend out again. Repeat.
Now this one is for you knockouts who want to turn it up. A burpee with a jump tuck, for our 9Rounders, you know this one, as I brought it into the gym....muahahaha.
Perform your burpee with a pushup, but when you jump back up, it is not a little hop where your feet life a couple inches off the ground. NOPE. We're going for a full jump tuck at the top of that burpee.
In the words of ms Britney Spears....you better werk bitch!
Again let us know if you need any clarifications or modifications. When you finish your workout, post a sweaty selfie and hashtag #knockoutcollective #iamaknockout
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