Hello from Martha’s Vineyard! I had a fun weekend here with a bunch of my friends visiting, and now that they’ve all gone back to the city, I still have a few days on island to just relax with my family and catch up with my high school friends. I’m getting so nostalgic for the days in college when I’d get to spend the entire summer here! Gah what a life.
Full-Body HIIT Workout with Buy-In
Equipment I Used:
Set a timer for 16 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises four times (45 seconds of exercise 1, rest 15 seconds, 45 seconds of exercise 2, rest 15, etc., etc.) Before you can do the circuit, however, you’ve got a 2-minute “buy-in”: 60 seconds of burpees followed by a 60-second forearm plank. Think of it as a warm-up/pre-workout.
BUY IN | 60 seconds of each
- Burpees | Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.
- Forearm Plank
INTERVAL CIRCUIT | Go through the four exercises four times: 45 seconds of work / 15 seconds of rest
- Truck Drivers | Start by squatting down, weight in your heels, hips down and back, core engaged and chest open. Hold a dumbbell on the ends, palms facing in towards each other, and extend arms straight in front of you at chest height. You’re going to maintain this position the entire duration of the exercise. From here, you’re just going to rotate the weight in your hands, tipping one end up and then the other, as if your hand were on a steering wheel (hence the exercise name). Try not to bend the arms or let them drop below chest height as you rotate them back and forth.
- Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on their board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.
A note on form with this one:
WEARING | tank & shorts: Fabletics // bra: c/o Reebok // sneakers: Nike
I shot this workout in Breather’s Gloucester Street room. You can get your first hour of Breather free when you use the code PUMPIRON.
Enjoy your day!