8 Point FIIT

If you’re looking for a good core workout, here ya go!!…

8POINT HIIT CORE #1 3O MINUTE HIGH-INTENSITY CORE WORKOUT

Hey 8 point nation, here's a HIIT-style workout with a 30/10 tempo (work the movement for 30 seconds, rest for 10 seconds, then work the movement again!), focusing on ipsilateral (same-side) movements.

1. **Single-Leg Squats (Right Leg)**
- Movement: Stand on your right leg, extend the left leg forward, and lower into a squat.
- Safety: Keep your knee aligned with your toes, engage your core for balance, and avoid leaning too far forward.
Do this 2x, then…

2. **Single-Leg Squats (Left Leg)**
- Movement: Same as above, but switch legs.
- Safety: Maintain proper form, control the descent, and push through the heel as you stand.
Do this 2x, then…

3. **Single-Arm Push-Ups (Right Arm)**
- Movement: In a plank position, perform push-ups using only the right arm.
- Safety: Ensure a straight line from head to heels, and engage your core for stability. Modify on knees if needed.
Do this 2x, then…

4. **Single-Arm Push-Ups (Left Arm)**
- Movement: Same as above, using the left arm.
- Safety: Focus on controlled movements, and exhale as you push up.
Do this 2x, then…

5. **Lateral Lunges (Right Leg)**
- Movement: Step to the right, bending the right knee, keeping the left leg straight. Alternate sides.
- Safety: Keep your back straight, chest up, and shift your hips back. Don't let the knee go past your toes.
Do this 2x, then…

6. **Lateral Lunges (Left Leg)**
- Movement: Same as above, but stepping to the left.
- Safety: Maintain a controlled pace, and engage your core throughout.
Do this 2x, then…
Start at the beginning, and do it all again!..

After workout stretches

1. **Standing Forward Fold (2 minutes)**
- Hinge at your hips and reach towards your toes. Hold, feeling a stretch in your hamstrings and lower back.

2. **Seated Forward Bend (1 minute)**
- Sit with legs extended, reach forward towards your toes. Feel a stretch in your hamstrings and lower back.

3. **Cross-Legged Stretch (2 minutes)**
- Sit cross-legged, reach your right arm over to your left side, and hold. Switch sides. This stretches the sides of your torso.

4. **Figure 4 Stretch (1 minute each leg)**
- Lie on your back, cross right ankle over left knee, gently pull left knee towards your chest. Switch sides.

5. **Child’s Pose (2 minutes)**
- Kneel on the mat, sit back on your heels, and reach your arms forward. This stretches your back and shoulders.

6. **Puppy Pose (2 minutes)**
- From all fours, lower your chest towards the mat while keeping hips high. Feel a stretch in your shoulders and upper back.

7. **Hip Flexor Stretch (1.5 minutes each leg)**
- Kneel with the right foot forward, push hips forward slightly. Switch sides.

8. **Chest Opener (1.5 minutes)**
- Stand tall, clasp your hands behind your back, and lift your arms slightly to open up your chest.

Remember to breathe deeply during each stretch, and never force your body into uncomfortable positions. Hold each stretch for at least 30 seconds to allow the muscles to relax and lengthen. This routine helps improve flexibility, reduces muscle tension, and promotes recovery. Have fun with this one!!

Perform each exercise for 40 seconds with a 20-second rest in between, then move to the next exercise. Repeat the circuit 2x through.

1. **Jumping Jacks:** Start with a classic warm-up exercise to get your heart rate up.

2. **Push-Ups:** Work on the chest and arms with proper push ups. You can regret to putsch ups on knees if it becomes too much

3. **Squat Jumps:** Work on your legs and glutes with explosive squat jumps.

4. **Plank:** Strengthen your core by holding a plank position.

5. **Mountain Climbers:** Keep your heart rate elevated with this core exercise.

6. **Burpees (no push up):** Engage your entire body.

7. **Lunges:** Alternate between left and right legs for a focus on the legs.

8. **Russian Twists:** Sit on the ground, holding a weight or water bottle, and twist your torso to work your obliques.

9. **High Knees:** Bring your knees up high while jogging in place to engage your core and legs.

10. **Tricep Dips:** Use a sturdy chair or bench to perform tricep dips.

11. **Leg Raises:** Lie on your back and raise your legs to work your lower abs.

12. **Wall Sit:** Finish with a wall sit to challenge your leg muscles and core.

Please remember to stretch really good once you have finished, and have fun with it!!…