Follow along at home with Superfeet Ambassador Justine Van Drunen for this dynamic low-impact HIIT circuit, designed to be completed three times.
For each exercise, do 30 seconds of work, followed by 10 seconds of rest. Feel free to rest completely, or do some active side-stepping along with Justine!
1. Hip Drives
Start with your knees on the ground and your butt touching your heels. Drive your hips forward and squeeze your glutes at the top of the motion.
2. Pike Walk-Ups
Start with your hands and feet on the ground, with your body in the shape of a capital “A.” Step your feet back one at a time, almost to plank position, then take one step back in toward your hands. Your hands will stay static on the ground.
3. Modified Plank Reach
Start in a modified plank position on bent knees with your hands underneath your shoulders. Reach forward until your arm is parallel to the ground. Alternate arms continuously.
4. Plank Knee Tap
Start in plank position. Slowly drop your knees to tap the ground and raise them back up into the starting position of the plank.
5. Baby Donkey Kicks
Start with your hands and feet on the ground, again with your body in the shape of a capital “A.” Keep feet wider than hip-distance apart. Begin alternating butt kicks with your legs, keeping your hands static.
6. Step back extensions
Start with hands at your sides. Take one step back. As your leg goes back, your arms go straight above your head. As your leg comes back in, your arms go back to your sides. Alternate legs throughout.
Start on your belly with arms stretched out. Raise arms and legs about 4 inches. Hold for 4 seconds at the top and lower back down.
8. Bird dog Commandos
Begin with one knee on the ground and the other leg extended with toes pointed. With your hands underneath your shoulders, begin by lowering your elbows to the ground one by one. Bring them back up to beginning position. Halfway through at fifteen seconds, switch your extended leg.