Intermediate Timed Circuits
It's all about breaking up exercise boredom in this HIIT This workout. This circuit includes drop lunges, dive-bomber push ups, and leg raises.
Elevating your heart rate is a major key to having productive workouts!
It's all about breaking up exercise boredom in this 7 minute HIIT. In this workout certified trainer Rob Sulaver has designed a circuit that includes drop lunges, dive-bomber push-ups, and alternating leg raises.
This video features Rob Sulaver. Rob Sulaver is a certified strength and conditioning specialist, a certified sports nutritionist, and a certified personal trainer. He is the founding trainer of Rumble Boxing in New York City.
Duration: 7:06. Last Updated On: Nov. 8, 2017, 6:14 p.m.
- 00:00 [MUSIC]
- 00:02 Today we're breaking up the fitness boredom with timed circuits.
- 00:06 Prepare yourself.
- 00:07 [MUSIC]
- 00:10 Hey guys. I'm Rob Sulaver.
- 00:11 Fitness can be boring if you're doing the same thing over and over and over again.
- 00:16 Not with HIIT This.
- 00:17 We've got tabata for you, we've got reverse ladders, we've got straight sets,
- 00:21 and today we're mixing it up with some timed circuits.
- 00:25 45 seconds of work, 15 seconds of rest.
- 00:28 We've got three different exercises for you today.
- 00:30 We're doing the whole thing twice, so we got six rounds.
- 00:34 Let's do this, shall we?
- 00:35 Step one, drop lunges.
- 00:37 Hand in first, chest proud.
- 00:39 Stepping back, taking this relatively slow.
- 00:43 Butt nice and low.
- 00:44 All the way down, switching those feet.
- 00:49 Finding the ground, little tap with that knee.
- 00:52 Nice and low here.
- 00:53 Nice and low.
- 00:55 If you're feeling good, you can push that pace a little bit.
- 00:58 Stepping through these, driving through that heel.
- 01:04 Perfect form, always.
- 01:07 Right?
- 01:07 Move excellently, that's one of our big tenets.
- 01:10 [MUSIC]
- 01:13 Ten seconds left.
- 01:14 Proud chest.
- 01:16 Nice and low.
- 01:18 Drop lunges.
- 01:19 Five.
- 01:19 [BLANK_AUDIO]
- 01:24 Excellent.
- 01:24 45 seconds of work.
- 01:25 Just breathe here.
- 01:27 Just relax.
- 01:29 Getting into our dive bomber push ups.
- 01:31 Right?
- 01:31 Solid push up position.
- 01:34 Hips nice and high.
- 01:35 45 seconds of work here.
- 01:37 Round two.
- 01:39 Let's do this.
- 01:39 High hips dropping down to the floor.
- 01:43 Pushing through.
- 01:44 Little pause at the end.
- 01:45 Drive down and through.
- 01:49 Control this movement the whole time.
- 01:55 Perfect form.
- 01:56 That's what this round is all about.
- 01:58 Up and through.
- 02:02 Get that
- 02:07 breath tied in.
- 02:15 Getting that breath tied in.
- 02:19 Six seconds left, perfect form the whole time, last one, get one more in there.
- 02:24 Excellent, [NOISE] 15 seconds to breathe here, relax.
- 02:28 We're getting into our alternated leg raises.
- 02:31 Flat on your back, left leg up, keep this right leg off the ground the whole time,
- 02:36 tap that thigh.
- 02:38 Right here, tapping that thigh, just switching the legs in mid air.
- 02:42 Squeezing at the top.
- 02:43 Keeping those shoulders off the mat the whole time.
- 02:48 Feeling those abs working.
- 02:50 Feels good.
- 02:51 Try not to rest here and don't let that other leg rest on the ground.
- 02:57 Keep it off the ground the whole time.
- 02:58 Make these tough.
- 03:00 Squeeze.
- 03:02 Say hello to that thigh, boom.
- 03:04 If you're feeling good, you can make these a little
- 03:09 quicker but, excellent form the whole time.
- 03:13 Always, always move excellently.
- 03:16 Five seconds left.
- 03:20 And relax.
- 03:22 15 seconds to breathe here.
- 03:24 We got round two.
- 03:27 Same thing one more time.
- 03:29 Making it even better.
- 03:31 Right.
- 03:31 That's how we do it.
- 03:33 Drop lunges.
- 03:34 Let's make these quick.
- 03:35 We got 45 seconds here.
- 03:36 Stepping through, chest proud, moving fast.
- 03:39 Pushing that pace a little bit.
- 03:42 45 seconds of awesomeness.
- 03:46 Stay with me.
- 03:48 Me and you flying through these together.
- 03:49 We're already one third of the way there.
- 03:51 [MUSIC]
- 03:58 Nice, light feet.
- 03:59 Switching, switching, switching, staying proud but getting low.
- 04:06 Nice and low, full range of motion, right?
- 04:09 Ten seconds left, finish strong.
- 04:12 Push, push, push.
- 04:15 Five [SOUND] Oh, yeah, hello quads.
- 04:19 Hello booty.
- 04:21 15 seconds.
- 04:23 Breathe.
- 04:24 Relax.
- 04:26 Calm yourself.
- 04:28 Get ready for dive bombers.
- 04:32 Solid push up position.
- 04:34 Let's do this.
- 04:35 45 seconds.
- 04:38 You can do anything for 45 seconds, right?
- 04:41 Right.
- 04:43 Pushing that base a little bit, but maintaining perfect form the whole time.
- 04:47 If you have to take a second, take a second.
- 04:50 [SOUND] But if you don't have to take a second.
- 04:56 Stay with me, 20 seconds left.
- 05:00 Round two, hitting the home stretch.
- 05:06 Good stretch at the top, breathing the whole time.
- 05:11 You got this.
- 05:12 Eight seconds.
- 05:16 Lordy.
- 05:18 Beautiful.
- 05:21 15 seconds here.
- 05:23 Breathe.
- 05:25 Relax.
- 05:29 Shake it off for a second.
- 05:31 Get set.
- 05:33 Flat on your back.
- 05:34 We're going.
- 05:36 Alternating leg raises, nice and quick here.
- 05:41 Push that pace a little bit.
- 05:43 Little taps here.
- 05:44 We're flying through this.
- 05:45 Why?
- 05:46 Cuz we can.
- 05:48 Cuz we're awesome.
- 05:49 Ha, yeah, my abs are burning.
- 05:54 Ew, [LAUGH], hoo.
- 05:57 [MUSIC]
- 05:58 20 seconds.
- 06:01 Let's bring it home.
- 06:02 Double time.
- 06:04 Double time.
- 06:05 15's.
- 06:07 Stay with me.
- 06:08 Stay with me.
- 06:09 Find your finish.
- 06:11 Last ten.
- 06:12 How many can you get done in ten?
- 06:14 In five.
- 06:17 Finish strong!
- 06:18 Two, and one.
- 06:23 Yes.
- 06:26 How you guys doing?
- 06:28 I'm toasted.
- 06:31 Tom's Circuit, great way to get a lot of work done.
- 06:36 Little amount of time.
- 06:38 That's what high intensity interval training's all about.
- 06:40 Also, excellent if you're working out with a buddy
- 06:45 cuz you guys can go at your own pace.
- 06:46 That's why we love time circuits.
- 06:48 That's why we mix it up.
- 06:50 Things are always interesting here on HIIT This.
- 06:53 Can't wait to see you next time.
- 06:54 We've got even more madness.
- 06:56 Coming your way.
- 06:57 [MUSIC]
