HiiT RPM

6
Steps

HiiT RPM
HiiT RPM

Muscle Group:

Rectus Abdominus,Transverse Abdominus,Multifidus

Categories:

Equipment:

Bodyweight, Medicine Ball, Kettlebell

HiiT RPM

Seated upright on the floor with legs infront of you and bend at the knees. When you have seated yourself comfortable, lean back 45 degree, lift your chest and re-engage your core muscles. Turn your upper body over towards the outside of your hips and pick up the medicine ball.Control the movement and turn your entire upper body over to the other side of your hips whilst lifting the medicine ball. Focus your mind towards using your core muscles and not your shoulders. The medicine ball should not touch the floor or your stomach during the exercise.

Make it Harder: Lift your feet off the floor 2-4 inches and ensure you keep them stable throughout the exerciseKeep it Easy: Perform exercise with any resistance and bring your posture more upright whilst seated.

45 SECONDS, 3 SETS

Seated upright on the floor with legs infront of you and bend at the knees. When you have seated yourself comfortable, lean back 45 degree, lift your chest and re-engage your core muscles. Turn your upper body over towards the outside of your hips

45 SECONDS, 3 SETS

Body Parts Worked

CHEST & SHOULDERS:

ABDOMINALS:
BACK & ARMS:
GLUTEALS, QUADS & HAMSTRINGS:
CALVES:
OBLIQUES:

Workout Goals

STRENGTH:

CARDIO:
FAT BURNING:
CORE STABILITY:
MUSCLE GROWTH:

plyo-squat-1From the standing position; bend down and place your hands on the floor; then jump with your legs until they are extended in the prone position. Jump your legs back into the crouch position and stand up. Ensure your core is engaged throughout the exercise.

Make it Harder: Add Press Up to the Bodyweight Burpee

Keep it Easy: Perform exercise with hands being placed on a raised platform as opposed to the floor (recommended for individuals with high blood pressure)

45 SECONDS, 3 SETS

Set your stance, Feet wider than hip width apart and heels grounded. Grip hold of the kettlebell with both hands. Hinge your bodyweight over at the hips and slightly bent at the knees.Ensure your abs are engaged then pull the kettlebell between your legs and drive your hips forward with force until the kettlebell reaches shoulder height (not above your head). This movement is hip dominant so requires power and speed, referred to as a “hip snap”.

Make it Harder: Single Arm Kettlebell Swing, Transverse Kettlebell Swing, Lateral Kettlebell SwingKeep it Easy: Reduce the resistance.

45 SECONDS, 3 SETS

lunge-1From the standing position, engage your core muscles and align your spine neutral; then take a large step forward with one foot and when you plant your front foot on the floor then lower your back knee until your back shin is parallel with the floor. Make sure your toes face forward and ensure you can see your toes over your front knee during the lunge. Push your bodyweight from your front foot to return to the standing position before repeating the lunge on the other leg.

Make it Harder: Add more resistance, Plyometric Scissor Lunges

Make it Easier: Reduce range of movement, Squat

10 REPS EACH LEG; 15 REPS; THEN FINISH WITH 20 REPS

press-up-11Place hands slightly more than shoulder-width apart on the floor and hold a rigid posture whilst on your toes; maintain a neutral spine and flatten the shoulder blades then lower your chest to the floor then press yourself back up keeping your core engaged and elbows soft at the too.

Make it Harder: Plyometric Press Ups, Walking Press Ups

Keep it Easy: Perform exercise on your knees.

45 SECONDS, 3 SETS

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