Athletic HIIT Training Day

Bill Bowerman from Nike said, "If you have a body, you are an athlete."  That means that anyone can do this workout and you don't even need to have high school, college or  professional experience to do it.  All you need is a body and someone to push you.  I picked 6 sports but the possibilities are endless.  The outline for this high intensity interval workout is:

3 rounds per sport, 3 exercises per round, each exercise is 25 seconds long with a 5 second rest, repeat rounds 3 times.  Each round is 1.5 minutes long, 3 rounds makes each sport 4.5 minutes long. 30 seconds rest in between sports
RF = Rapid Fire (Perform Quickly)
R/T =  Reaction Training (You have to react to cues on demand)

Football  (See Video Below)
1.  Push 25-35 lb weight across floor
2.  Run High Knees in place
3.  R/T Quick feet-Hips turn over and back on cue
REPEAT 3 times

Boxing (Can be performed with bag if you have one)
1.  Jab/Cross
2.  Duck/Cross moving down floor
3.  RF Jabs in squat position
REPEAT 3 times

Volleyball
1.  Lunge side for dig, come back and load for a block-go side to side
2.  Block down net 4 times each direction
3.  R/T Bounce on feet-Dig in direction pointed
REPEAT 3 times

Basketball
1.  Shuffle side 4 times/Figure 8 with ball
2.   Figure 8 with ball doing flying lunges
3.  R/T Shuffles side to side on command
REPEAT 3 times

Track
1.  Carioca down and back
2.  Broad Jump forward
3.  R/T High knees or quick feet
REPEAT 3 times

Skating
1.  Skate 3 times then hold for a deep lunge
2.  RF skate down floor
3.  R/T Skate or freeze on command
REPEAT 3 times

 Thanks to Kat Morrill for demonstrating how to be an amazing athlete.  This is the video for the Football round.  More videos to come.