Take this HIIT workout with you anywhere! Use your own bodyweight and plyometric movements to jack your heart rate up and burn calories!
Happy Thursday, frands! I’m so excited to be brining you a fun, challenging workout inspired by The North Face’s Mountain Athletics App. This past weekend, Team Fit Foodie had a little retreat at Linley’s River House on the St. Croix River just over the boarder in Wisconsin. We thought we would take advantage of the beautiful weather and bring out workout outdoors! One of my goals this summer was to keep up with my workouts even with a crazy travel schedule.
The North Face’s Mountain Athletics App (Download the Mountain Athletics App) has been a great resource for me over the past few weeks since my travels have been cray! While I didn’t follow one of their 6-week plans to a tee, I definitely got lots of workout inspiration from the different exercises and workouts. When creating an outdoor circuit workout with no equipment, I like to do 1 of two things. Develop the workouts by reps (and then time myself to compare later) or by timed intervals. For this workout, I decided to go the rep-route and amp things up a bit with some awesome plyo moves!
10-t0-1-to-1o Plyo Pyramid Workout
Complete each exercise for 10 reps, then start from the top and complete each exercise for 9 reps. Do this for 8, 7, 6…1. Then, go back up from 1 to 10.
Lunge-Squat-Lunge Jumps: Begin in a split stance with your right leg in front of your left leg. Lower down into a 90/90 lunge, keeping your chest lifted and front knee over ankle. Explode up into a squat, keeping the weight in your heels and your chest lifted. Explode into a 90/90 lunge on your other leg, keeping your chest lifted and front knee over ankle. Explode up into a squat, keeping the weight in your heels and your chest lifted. (*Note: it’s a jump lunge, into a jump squat, into a jump lunge. 1 rep is lunge + squat on one side. So left lunge + squat + right lunge + squat = 2 reps).
Single Leg Tricep Dips: Begin in a crab stance. Lift left leg so that your knees are parallel. Keeping your core tight, squeeze your shoulder blades and bend your arms, lowering your bum towards the ground. Make sure to squeeze elbows together and to not let them bow out. On the exhale, straighten your ams. Repeat. (Do X reps on right leg and X on left leg).
Star Jumps: Begin with your feet hip-width distance apart. Lower down into a squat (keep your chest lifted and weight in your heels) and tap your hands on the ground. Then, explode up, driving through your heels and jump into a star.Land back down in a squat with your weight in your heels.
Plank to Frog: Begin in froggy squat with your heels in, toes out and back flat (the weight should be in your heels not your toes!). Plant your hands on the ground and explode your feet back into a high plank pose. Jump back into your froggy squat with the weight in your heels and lift your chest up high.
Alternating Donkey Kicks: Start in a downward facing dog-like position. Kick one leg up like you are going to do a handstand and let the other one follow. Land with the leg you kicked up. Alternate. You can refer to this insta video I took a few months ago.
Leg Lifts: Begin laying on your back with your hands under your lower back. Engage your core and lift your legs up to 90 degrees and down to hovering. Make sure you keep your toes pointed the whole time!
Lateral Side to Side Hops: Begin in a neutral stance with your feet hip-width distance apart. Hop to your left, landing on your left leg and drive your right leg back. Keep a flat back and your knee over your ankle. Get low. Then, hop to your right and land on your right leg. Drive your left leg back and get low. (1 rep = 1 hop on your left and 1 hop on your right)
Also I’m obsessed with these shorts from Mountain Athletics from The North Face. They say “NEVER STOP EXPLORING” on them.
If you’re looking for a bit more of a challenge, check out your nearest North Face Store because they do free events every 2 weeks. Cool, huh?