WORKOUT

Focus & Ben­e­fits: If heart rac­ing, head clear­ing, sweaty car­dio is on today’s to-do list, then you’re in the right place! Today’s work­out includes three dif­fer­ent for­mats, which helps beat bore­dom despite some rep­e­ti­tion with­in each circuit.

Equip­ment: None; Rec­om­mend ample space to move freely

Tips & Help­ful Infor­ma­tion: You may notice some sim­i­lar­i­ties between this work­out for­mat and one of Daniel’s oldie-but-good­ies: Ascend­ing Lad­der of Doom, Pyra­mid-Style Inter­val Work­out, and At Home HIIT Rou­tine. And that’s because we bor­rowed some of our favorite com­po­nents from each of those work­outs to cre­ate this explo­sive, ener­giz­ing rou­tine! We didn’t hold back, so be sure to thor­ough­ly warm up and prep your body for today’s Lev­el 5 work.

As with any high inten­si­ty work­out, watch how your body responds and lis­ten to its cues. This type of train­ing requires time to recu­per­ate and allow for mus­cle tis­sue repair. You should not do HIIT on mus­cles that are still very sore, and you should nev­er do it more than three times a week (at a maximum).

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine will feel clos­er to a 5 in dif­fi­cul­ty if you’re push­ing your­self to per­form high rep­e­ti­tions with­in each time inter­val and doing your most evolved lev­el of dif­fi­cul­ty for each exer­cise. On the oth­er hand, there is also great vari­abil­i­ty in this rou­tine so take advan­tage of those options if you’d like it to feel more of a 4!

Clos­ing Note: Vir­tu­al high five for a Lev­el 5 work­out! I’m pret­ty sure there’s make­up run­ning down my face, but I share these authen­tic work­out moments with you to empha­size that what once was your work­out will one day become your warm up. What NSV are you cel­e­brat­ing today?

– WORK­OUT OUTLINE –

Warm Up
Arm Cir­cles (fwd/​back)
Leg Cra­dles (alt)
Leg swings – L/R
Body­weight Squats
Sin­gle-Leg Dead­lifts – L/R
Push ups (full or modified)

Ascend­ing Lad­der (7 min; 10÷20÷30÷40÷50” on with 15” off)
Start with a 10” inter­val and work up to a 50” inter­val. Do an entire ascend­ing lad­der with each exercise.

Lat­er­al touchdowns
Star burpees

Descend­ing Lad­der (8 min; 60÷40÷20” on; no rest between moves. 20” rest between rounds)
Start with a 60” inter­val for each exer­cise with­out stop­ping to rest. Once you’re fin­ished with all 4 exer­cis­es, rest for 20”. Repeat 4 exer­cis­es for 40”. Rest for 20”. Fin­ish with 20” intervals.

Hur­dle skips
Flut­ter kicks
High skips
Squat jacks

Taba­ta-inspired HIIT (10 min; 20” on, 10” off, 2 rounds)
Reverse lunge with knee dri­ve – L/R
Moun­tain climbers
Plank jacks
Split squat jumps
Agili­ty dots (”X” pat­tern) – L/R
Skaters
Pop squat
Burpees

Cool down (5 min, 30” each)
Box­er Shuffle
Toe Touch
Inside Thigh with Reach L/R
Seat­ed Tor­so Rota­tion L/R
90/90 switch
Butterfly
L/R deep glute stretch
Cobra
Low­er trunk rotations