HIIT Fix Workout with Dan Chapman: Legs on Fire

Today’s HIIT FIX workout is working primarily on your lower body, really hitting those legs and as always targeting your core at the same time!

It’s fast, furious and burns serious fat as well as shaping those pins. Rev up that metabolism and blast into 2015 the right way!

Equipment:
– Single Dumbbell 5kg to 10kg or more
– Skipping rope
– Interval timer

THE WORKOUT: 5 exercises 2 rounds
30 second: Alternating lunge
30 second: Bench hop overs
30 second: Wide goblet squat
30 second: Jump squats
30 second: Mountain climbers

1 minute: skipping

30 second: Alternating lunge
30 second: Bench hop overs
30 second: Wide goblet squat
30 second: Jump squats
30 second: Mountain climbers

1 minute: skipping
Repeat HIIT cluster one more time

1. ALTERNATING LUNGE – FORWARD REACH – TOUCH DOWN

1. Take a big lunge forward while keeping an upright posture
2. Reach forward with your opposite hand to touch the opposite foot dropping your midsection close to your thigh to get as low as possible
3. Your front leg should be at a right angle and aim to get your back knee as close to the ground as possible
4. Push through the heel of your leading leg until you return into a standing position
5. Repeat the same sequence with the other leg

2. BENCH HOP OVERS

1. Using a bench, place both hands at the top end and position yourself along side it
2. Keeping your core tight, jump both feet up and over the bench so that you land on the opposite side and immediately spring back over again, repeating the action continuously

3. WIDE GOBLET SQUAT

1. Stand with your feet in a super wide squat stance, holding a dumbbell in front of you, resting on the centre of your chest
2. Perform a deep squat dropping down far enough that your elbows touch the inside of your knees and the dumbbell is supported underneath your chin
3. Reverse the movement pushing through your heels engaging your glutes until your body is upright again

4. IN AND OUT JUMP SQUATS

1. Stand in an upright position with your feet shoulder width apart
2. Jump your feet wide and land softly into a squat so that you end up with legs in a 90 degrees position
3. Now immediately spring your feet back into the start position and repeat the movement jumping your feet in and out

5. MOUNTAIN CLIMBERS

1. Start in a push up position with your shoulders directly above your hands
2. Step your left foot forward so that you are in a position that looks like you are about to start a race
3. Bracing your core, start to jump your feet back and forth continuously alternating your legs as if you were climbing stairs. Try to land softly on your toes and keep a moderate to fast pace

 

Keep up to date with the HIIT Fix Workouts, keep on challenging yourself and see the great results! Share them with us too  @DanChapmanPT and @WheyheyOfficial  

 

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