Hi, I'm Ashley Borden and welcome to Perfect Form.
Happy post-Halloween.
I hope you guys enjoyed your time, had a little bit of candy, wore some cute costumes.
Today, we're gonna be doing a post-Halloween high intensity interval training workout.
The great news about this is it's only two moves and we're doing it right here and there
is no equipment.
Alright, so I'm gonna go through the whole workout with you and we're gonna do it together.
Alright, so let's get started.
So the first move that we're doing is called a Renegade Plank with a Row, and I'm gonna
show you how the move works.
You're gonna start in a plank position from here with your feet about a little bit wider
than a yoga mat.
You're gonna hold plank, squeezing your quads, squeezing your glutes.
You're gonna pull, pull, okay?
You're trying not to rotate the body.
So you're gonna pull, pull.
You're gonna go to the knees or you can stay up.
Push up, okay?
Up, squat, jump, up and up.
Hands go down, you can either step back or jump back.
Same thing, pull, pull.
Push up, squat jump, up, up, okay?
So that's you're Renegade with Plank, and then you're gonna do a Butterfly Sit Up.
So you're do two Renegade Planks and then eight Butterfly Sit Ups.
You're gonna start with your feet together.
You're fingertips are touching right behind your ears, so it's real important that you
touch here.
You're gonna look forward, throw your body weight forward, touch the tops of the toes,
and roll it down.
Okay, so it looks like that.
So I want you to make sure that you're not throwing with your neck, okay?
You're keeping your eyes focused.
Use your arms and pull the belly in.
Okay, so we're gonna do two Renegade Plank with the Rows -- squat, jump, squat, jump
-- two times through.
And then eight Butterfly Sit Ups.
And then back to the Renegades.
And we're gonna go back and forth for 5 minutes.
Okay, so I set my timer for 5 minutes and we are gonna start, alright?
Let's go.
Jump it back or you can step it back.
Pull, pull, push up, plank, jump -- 1, 2.
There you go.
Again.
No moving in the body, glutes tight -- 1, 2.
Good.
Okay, feet together.
You're gonna touch back, eyes forward -- 1, 2.
Nice -- 3, 4.
And if you're not going my tempo, that's fine, go you're own pace.
Two more.
Good.
Standing up.
And down, jump.
1, 2.
So when you're pulling, glutes are tight, quads tight -- 1, 2.
You guys should be breathing hard and sweating -- 1, 2, 3.
I like these little workouts that you can do anywhere with no equipment -- 5, 6, 7,
8.
Try to move as fast as you can with good form.
1, 2 -- glutes tight.
Jump up, up.
Good, again.
1, 2.
Good.
When you're jumping, you're really reaching those hands forward.
8 -- and 1, 2, 3.
Keep track of how many rounds you're doing -- 4 -- so you can beat it next time -- 5,
6, 7.
One more -- 8.
Again.
Remember, you can step back if you have to -- 1, 1.
1, up and jump.
Again -- pull, pull.
Quads, jump.
Up, nice.
And back down.
Okay, we're at two minutes -- 3.
You should be feeling the whole body -- 4, 5.
I'm so glad you're doing it with me -- 6.
Two more -- 7.
One more -- 8.
Let's do it again.
Okay, upright.
Jump it back, pull, pull.
Knees -- 1, 2.
Pull, pull.
Remember, you can go at your own tempo -- 1, 2.
Back down, guys.
We got a minute twenty -- 1, 2.
Strong to the end -- 3, 4.
Oh, you're abs -- 5, 6, 7, 8.
Up again.
Remember, if you're form is breaking down, you can step back.
From here, you can step back, pull, pull.
Jump -- 1, 2.
Pull, pull.
45 seconds.
Up.
Jump -- 1, 2.
Back down.
We got 35 seconds -- 1, 2.
I always try to go harder at the end -- 3, 4, 5.
Almost there -- 6.
Good, you guys -- 7, 8.
20 seconds.
See how far we can go.
Back -- 1, 2.
Knees.
Jump -- 1, 2.
Pull, pull.
Knees. 5 seconds.
Jump.
I forget a push up -- 1.
Okay.
Whew, alright, so that was your workout, you guys.
If that's not long enough for you, you can definitely do it for 10 minutes if you want
to.
But that was a great little spice of a workout.
And I like to do this one right after all that Halloween candy you're eating the next
day.
So you can get that little calorie blast, rev up that metabolism, and feel like you're
leaning out even though you just ate all that sugar.
Alright, so most importantly through the whole workout, what's the one thing I want you to
focus on?
Connecting to your body.