HIIT Movement pattern 10's

SQUATS (10 each)     LUNGE (same pattern...do round 3)

regular/extend

goblet

single leg squat press

other side

squat lay stand squat

squat press double

squat lay push up

plea squat

static wall sit

reverse squat (bridge)

PRESS:

push ups

press single

push ups

press single

push ups

press double

push ups

press 

push ups

press

LUNGE:  see squat

PULL:

lunge row L

lunge row R

squat double row

tricep dip

upright row    (repeat again)

ABS: (slow count of 10)

plank dips front

criss cross

plank dips left

plank dips right

eagle knees press

plank leg ups

leg lift and reach

plank legs to side

side crunch

DEADLIFT:

single swing

toe touches

single swing

1 leg toes

double swing

other leg toes

hand to hand swing

airplane

double swing

airplane