AJ Govoni

Holistic Movement

fitness

Workout ≫≫ Lower Body HIIT // Travel Workout

move daily, fitness, travel often, workoutAJ Govoni1 Comment
photo by  Sara Forrest

I'm back hanging out in one of the best cities I've experienced: Austin, Texas! This is one of the workouts I did around the lake, can be done in under 40 minutes!

Travel Lower Body HIIT Workout:

What you'll need: 
+ a bench
+ the outdoors or a treadmill

The Workout:

1) Run: 5 mins - at a steady, moderate to hard pace

2) Set #1: Complete 4 Rounds of the Following Exercises:
    1) Walking Lunges- 1 minute
    2) Sprint- 30 seconds
    3) Recovery Walk- 30 seconds

3) Run: 5 mins- at a steady, moderate to hard pace

4) Set #2: Complete 4 Rounds of the Following Exercises:
    1) Bench Step Ups: 30 Seconds a Side
    2) Sumo Squat Jumps: 30 Seconds
    3) Recovery: 30 Seconds

5) Run: 5 Mins- at a steady, moderate to hard pace

6) Set #3: Complete 4 Rounds of the Following Exercises:
    1) Alternating Lateral Lunges: 1 minute
    2) High Knees: 30 Seconds
    3) Recovery: 30 Seconds

End with a cool down jog and stretch!

Workout ≫≫ 18 Minute ABs // No Equipment

workout, move daily, fitnessAJ GovoniComment
18 Minute No Equipment ABs workout by Trainer AJ Govoni


What you'll need:
+ a mat
+ a timer

What you'll do:
complete the first exercise in the set for the given amount of time, then complete the second exercise for the given amount of time. Rest 30 seconds and then repeat for a total of 3X through. Do the same for the next two sets! See below for exercise descriptions. 

set #1:
1 min forearm plank
30 sec flutter kicks
30 sec rest
repeat for a total of 3X

set #2:
1 min suitcase sit ups
30 sec double crunch
30 sec rest
repeat for a total of 3X

set #3:
1 min side plank reach under with a hip dip (30 sec a side)
30 sec forearm plank hip twists
30 sec rest
repeat for a total of 3X

flutter kicks: Lie flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your head, neck, and shoulders off the floor. Then lift heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.

suitcase sit ups: Lie flat on your back on a mat with arms stretched out straight behind your head, and legs out straight. Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor. Bend your knees into your chest as you sit up on your butt and extend arms straight in front of your (tapping the floor in front of you by your sides). With control, lower all the way back down to the starting position.

side plank reach under with a hip dip: Come into side plank on your forearm. Extend top arm up towards the sky. Lift hips up as you reach your top hand under your bottom hip (feed through), return back to center, and dip bottom hip down to the ground then back up. Repeat.