Blast those calorie cobwebs away and get ready for Halloween.
KBPT Workout Eleven – Level One – HIIT
Exercise One (Top Left) – Alternate forward lunges. Ensure you take a big step forward. Take your knee almost to the ground but not quite. Ensure your knee is tracking over your foot and that your heel at the back is straight.
Exercise Two (Top Right) – Squats – ensure that your feet are hip width apart. Both feet straight, facing forward. Squat down as if you are sitting on a chair and stand. Ensure you keep your chest up – it helps to do this in front of a mirror to check technique.
Exercise Three (Bottom Right) – Alternate foot touches. Lift opposite foot to hand. If you can’t reach the foot go for the knee or shin – you will get there in time.
Exercise Four (Bottom Left) – Speedball. Feet shoulder width apart jogging on the spot. Arms up at shoulder height and rotating one arm around the other.
Timings – 30 seconds on and 15 seconds rest – repeat each exercise twice.
Progression – Work up to 40 seconds on and 20 secs off. Then 50 secs on and 25 secs off. Then 1 min on