At-home circuit program 9

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30-minute at-home HIIT circuit with Anna; all you need is a dish towel!
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Repeat each circuit 2-3 times 45 seconds each
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Circuit 1:
1) Plyo lunge Hop- press through the hills keep a high pace, if you can’t do plyo change it to stepping reverse lunge
2) Wide Mountain climbers- plank position bring one foot to same side hand switch either stepping or hopping to other foot by hand.
3) High knees: focus on fast pace light on your toes drive knees up to chest
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Circuit 2:
1) Burpees + 180 jump: burpee options either to plank or to full push up; once standing jump 180 degrees repeat
2) Heels to heaven- lying on your back bring feet about 2-4 inches from ground raise to ceiling lift hips up off the ground.
3) Shoot-throughs: from a hover position shoot opposite foot to opposite hand up towards ceiling. Starting position hips face the ground second position hips face ceiling
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Circuit 3:
1) Dive bomb push ups: start in plank position lower head and chest like your going under a wire raise up to cobra then plank add one push up repeat
2) Dolphin push ups: from downward dog lower forehead to ground press back up. This can be modified by placing hands on a couch or chair (make sure its stable and braced against a wall)
3) Isometric plank: drive your elbows to toes, toes to elbows from a plank position as if your trying to bring the ground together.
4) Dolphin pikes: feet on the dish tower in plank position from forearms/ hands are a bit easier, pull toes into chest up into pike.

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