HIIT Workout with Kelsey


Hi everyone!
Remember social distancing when working out, but never work out alone so we
recommend that you find a friend, find a family member, work out together, but
remember to stay about two arms lengths away or about six to eight feet away. And
remember, you can stop and start as needed, so stop and start whenever you
need to. And you can modify any of our movements to make them unique to you.
When you are exercising, please exercise in an open and safe environment free of any
obstacles. Please clean all your surfaces down before and after your workout. Just
a reminder, if you don’t have any kettlebells or hand free weights, you may
use any household item that is heavy enough and safe to use. Make sure that
you’re wearing comfortable clothing that you can exercise well in and athletic
shoes, and then make sure if you are feeling dizzy or short of breath please
stop exercising. Stop exercising, go find some water, relax, rest a little bit.
That’s your body telling you you need to relax. Have fun, and let’s get started! Hi
everyone my name is Kelsey, and I’m a certified group fitness instructor here
with Penn State campus recreation fitness and wellness. We understand that
break is really challenging at these times with a lot of transitions with
work and school work, so we’re here to do our part in helping you maintain your
physical and mental well-being during this time. So, stay tuned for a lot of
different workouts coming from Penn State campus recreation that are about
10 to 20 minutes long, some of them in the upwards of 30 as well. Today we’re
going to be doing a paper plate workout that you can do at home. If you do not
have carpet available to you, we can also ask that you guys bring towels out too
that you can slide along the floor there and try some new and exciting moves
today. So the format of today’s class is going to be a high-intensity interval
training class, which means that we’re going to be doing bouts of very high
intensity followed by some bouts of rest, but before we get started in any of that,
we have to start with the warm-up. So, I’m just gonna ask you to get your feet
moving right here, so we’re just gonna march for about 30 seconds or so here, so
I want you to be nice and light on your feet, and then we’ll start to get the
upper body incorporated right here. So just pump in our feet in as we go, and
then we’re going to drop the arms so right there that’s our buddy Ophelia she’s gonna be joining us here today
for our work out. Big shoulder rolls back, loosen up all the tension that we have,
especially if we’re sitting at our computer like this. Push them down our
back, bring it forward. Alright, then I’m gonna have you bring them up, elbows
reach, and then come back down. So reach as high as you can and then bring your
elbows back and close together as we’re here.
Take a couple deep breaths here as we’re going side to side, and then we’re gonna
take your hands out to the side and we’re gonna bring our elbow to our opposite
knee. So think about bringing the knee all the way up, and the shoulder is
actually doing the rotation here. So rather than keeping it small, I want it
to be nice and big as we’re up. And if you ever don’t like my pace, you can do a
different pace, that’s okay here. We’re gonna take our feet about shoulder-width,
maybe a little bit wider, and we’re gonna sit our heels back and stand back up. So
hips go back over the heels going through a couple squats as we’re going
here, so we’re shooting to go about parallel as we come down. Heels stay on
the ground, knees stay behind the toes, chest is lifted. Find your pace and your
challenge, means your all ten toes are on the floor, heels are on the floor, and
then we’re gonna take it down halfway up. So just a little pulse right here, weight
in the heels, yes. Great job. Keeping your shoulders back, then legs start to
warm up, and then we’re gonna go side, kick our butt, side, kick our butt. So
we’re still going down into that squat, we’re gonna swing our arms with it here. Give me about ten more. Here’s eight, here’s six, five, four, three, two, back to your march.
So hopefully we’re nice and warm, if we need to do anything else to get
ourselves moving, feel free to do so right here. Like I said before, we’re
gonna do a paper-plate workout here today so we’re either gonna take two paper
plates, or we’re going to grab onto a set of towels
if we’re on hardwood floor. So, how we’re going to be doing this, we’re going to
place the plates underneath the balls of our feet making sure that our heels are
on the ground so we have that little kickstand if we need to ever come for
our emergency stop there. In our intervals today, we’re going to be
doing two moves back and forth for 45 seconds each,
then for 30 seconds each, then for 15 seconds each. So, our first two moves that
we’re going to be doing are a switch lunge and a low jack.
so our switch lunge, I’m going to show you from the side, we’re gonna reach one
foot back shooting for two right angles in our knees, come back to center, and
switch to the other side. So we’re just gonna go side to side here. This is your
first option, shooting for those two right angles in your knees, but if you
want to go a little bit quicker, or add a little bit more intensity here, we can
slide it going through each one. So that is your first one, your next one is your
low jack. So, just like a jumping jack, we’re gonna go jump out and then come back in.
First option, we’re just gonna take it low intensive, we feel a little unstable
on the plates, this is where you’re at and want you to focus on going low and
side to side, but then if you want to take the low jack, reaching out to the
side, nice strong arms at right angle side to side. So we’re gonna get started
in about three seconds. Three, two, we’ve got 45 seconds of switch lunges right
here, so down and up. So finding that good posture as we go side to side, and
then we keep our shoulders stacked over hips the entire time. Find the intensity
that works for you. You’re 15 seconds in, 30 to go. Your option is to take it one
at a time, that’s okay. Front heel stays on the ground the whole time. Can you
give me about 15 more seconds? Last ten, you’ve got this! For five, four,
three, two, and one. so we’re gonna go into those low jack’s right away, right here. 45
seconds is yours. So you’re option, stepping it out to the
side, or holding the squat take it lower and slower that’s okay! You’re 15 seconds in, you have 30 more
seconds to go. what does that feel like? This is your first time seeing these
moves, think about how you’re gonna make them stronger for the next time. You got
15 seconds to go. Can we hold out for 10, and then the time
gets shorter. Give me five, four, three, two, Back to our switch lunge is just 30 seconds this
time. Side to side. Find your balance, if you need to shift those plates out from
under you that’s okay. If we hate the plates, kick them out that’s alright. You
find your intensity, you find your option, this is your time. You got ten more
seconds to go. Three, two, back to those low jacks, 30 seconds here we go! And if we
don’t like those either, just jump it out and back in, or stepping out and in. This is
your time, This is your workout. 15 in, 15 to go then each one we do for just 15 more
seconds. Give me 10, guys. Tell yourself “yes, this feels great, I know, hello carpet.”
Three, two, one switch lunge, last time, 15 seconds. You will never see this move
again. Can we get a little bit lower? Can we go a little bit stronger? What does
that mean to you? Three, two, one, last time low jacks get nice
and low and as strong as you can. This is your last 15 seconds before a one minute break. Three, two, one, good job guys!
One minute is yours. Grab some water, but keep your feet moving. Your heart rate is
up. Alright y’all how we feeling after that first one? So, we’ve seen it already, we
know what this feels like. We’re gonna do two new moves this time, same time frame.
45, 30, 15, done. So, the next one that we have is gonna be a side lunge, so balls of
the feet on the plates right here, we’re gonna go out to the side, come right back.
Slide out to the other one, bring it right back home. So I want you to think
about shifting the hips back but keeping the chest lifted. side to side, right
there. So that’s our easier one, right? ‘Cause the next one we got burpees, you can’t do
hit without burpees, right? So, we’re gonna come down, chin off the chest, reach out
to a plank, bring it right back in, step it up. So we’re not gonna do a push-up in
this one, I want you to think about coming down, sliding out, sliding in, then
back up. Your next challenge with that is to try to do it in a pike. So we go down,
straight legs, straight legs, bring it up. So, if we absolutely hate the plates for
that, regular burpees are fine. I know, they’re super fun, so, in just a couple of
seconds, we’ll get into those side lunges. So think about the chest up tall, core is
tight, hips sit back. Give me five, four three, two, here we go side to side. Down,
and up. So this is 45 seconds here. What we’re doing is seeing how it feels,
finding the intensity, finding the depth that works for us. As we go down to each
side, the heel makes contact with the floor. Chest is up, chin is up. My cat’s back there eating one of my books,
but it’s okay. Sorry, that’s why everything’s online, right? Give me 15
more seconds. So working on flexibility, mobility,
stability, all of this in this movement side to side. Five more. Three, two, it’s go
time. Let’s go into those burpees. We come down, we reach out, we bring it in, we
stand it up. If we absolutely hate it, it doesn’t feel good on our back or it’s
not our option, we can just go into some frog hops and reach it down and up. So
you still get that up-down motion, but you don’t add too much to your lower
back if that’s something that’s bothering you here. So finding your
option, just a little bit more to go here. We’ve got about 10 more seconds and we get
back into those side lunges, can you hold on for that long? Yes, you can! Five, four,
three, two, side to side side lunges, here we go. Making sure we’re breathing each
time, find the pace that makes us feel strong. Finding what pushes us here today. And you always don’t, those plates are
not a necessity, we can do everything without them. Last five. Three, two, one, back to our
burpees, thirty seconds, here we go. Down, up. If you want to take them out, do the
full thing, if you want to bring it out, jump out, jump in, jump up, that is up to
you! That is your intensity, that is your
drive. You got 15 seconds to go. We are working y’all! Just a little bit more
here, can you hold on for five more seconds? Can you get two more in for me?
Can you get one more? Three, two, one, here we go, next one, side to side, lunges, here
they are. Just 15 seconds here. If you lose it, just keep going, that’s okay.
Five, three, and two, and one last burpees kick it by the way here we go 15 seconds
that’s it just a nice short burst one minute is yours it’s coming your way
in less than 10 seconds what does that mean to you what does that feel like
five over three two one there we go great job guys one minute is yours to
take a break here last one so I just want let you know the cardio the heart
heal parts are out of the way now so our next couple are gonna be a little more
strength focused so our first one we’re gonna be doing we’re in a place the
place underneath our feet come down into a high plank position
that means shoulders over the wrists off bend the elbows no booties up no booties
down nice and flat in that play I’m gonna draw our one knee into our chest
send it out other knee comes in and then we’re gonna go into a push-up so we do
me push down your next option if you want
it’s do knee knee drop the knees push up there so elbows are gonna tuck nice and
tight if we want a more tricep focus if we want more of a chest focus our elbows
are going to come out to about a 45 degree angle so our first one is as away
our second one we’re going to place them place now under our hands for the first
time laying down on our belly reaching our
and out using the muscles of our back to come up and bring in the plates through
again so this is our brush stroke here but it’s dim and then back up back up
and so we work in our core and we’re working our back and we’re working our
upper body as well in this next one so we have about 10 seconds to we get
started find yourself a nice comfortable position if you want a towel or if you
want a mat you can also grab that to put underneath your hands this time but here
we go three two one knee knee push up here it is find your options and your
pace that makes you feel strong so making sure that we’re having our
shoulders out away from our ears our elbows come out to that either 45 or
tuck in angle there so a couple more seconds to go just about 20 if you want
to add more push-ups or add more mountain climbers that’s up to you as
well this is your time you got me for five more seconds three and two and one
we’re gonna switch it over to the plate tell me underneath the art hands bellies
on the floor reach out as far as you can right here around 45 seconds you’re on
the clock so another option here if we want a little more support of our lower
back just using the muscles in our glutes and our back to lift up our hands
are supporting us along the way we can also go straight up and come back up
that way as well fifteen more seconds fun will work for you left leg five three two one take the break that
you need to but then the Blitz come underneath our feet back to that
mountain climber two and a push up so find a works for you push up through
your thing you want to make your arms a little stronger go that way if you want
to work on your core your cardio now climbers your way to you want to put it
all together you know where to go ten more seconds can you hold on for three
to find the best way to switch him over to your hands and we go down and up in a
lift here we’re focusing on swarm rather than first feed in this one keep your
shoulders down away from your ears lean in the floor maybe distracting your
cat whatever works for you last ten in five seconds we switch over that we have
each one one more time for fifteen seconds three two switch it and hit it
here we go this is the hardest part we have that fifteen seconds that’s where
you really push yourself give me three give me two give me one switch it over
onto our bellies here we go Dam it up giving your pedicures down so toes on
the ground / 5 3 then 2 in 1 shake it out y’all you got one minute to
yourselves here ok my friends we are in that final stretch so this is your last
interval of 45 30 15 and we’re gonna do one glute exercise on one core exercise
and then we’re done so your glute exercise we’re gonna sit
down on the ground with the gliders are the plates underneath our balls of our
feet we’re gonna lie down hands come down by the hips lift the glutes up to
the ceiling we’re gonna March it out by sliding it out here if this feels funky
on your ankles you also have the opportunity
you put your heels on the plate shifting them out and in it makes it a little
easier to navigate back here we’re going to keep our hips lifted core tight as
right there second exercise we have we’re going to put the plates underneath
our hands lift our shoulders up off the ground chin stays off the chest and
we’re reaching for our heels we’ll just call these arkeo reaches and
then we have our glute slides so just knowing where we’re at right here belly
button presses to spine chin stays off the chest breathing the whole way
through so we’re gonna get ready to go in just about 15 seconds not even here
Heels come on to the plates if that’s easier for you lift the glutes up and
it’s March time here we go reaching out and in so as you’re here keeping the
hips lifted as high as you can options are always without and if you
just want to tap your heels out that way if you need a little support of your
hips you can put your hands underneath your hips as well 20 seconds in twenty
five to go thank you sure that we’re chin stays off of our chest through
everything that we’re doing here try not to tighten those neck muscles a little
too tight here lesson in five three in two and one
bringing the plates underneath our hands lift the shoulders up and penguin
sliders here for heel reaches however we want to call them today you’re focusing
on the oblique so I want you to focus on the reach as hard as you can side to
side making that space between her ribcage and your hips as tight as
possible and we’re reaching as far as you can to the other side so we’re
really pressing down with the plate feeling ourselves engage our whole body
through you got about 10 seconds for me here
hold on to it you can do it just a little bit more in five four three two
weight comes onto the plates here so feet press down hips lift up we March it
out 30 seconds it’s your time here we go your 15 seconds in 15 to go so feel the
nice squeeze in the gluts keep the hips lifted less than 10 deep breaths as
we’re holding on reaching to where it’s comfortable really working the posterior
chain here and drop the hips plates come to the hands and we slide side to side
reaching as far as we can go keeping the shoulders up chin stays off
the chest if it’s uncomfortable on our neck we can also go side to side keeping
our head in our hands but it’s just an option less than 10 and then we do each
one for 15 and then what we are done three two one switch it over now lift
the hip Syrio we’ll run it out so really feel that nice curl at the hamstrings as
we’re pulling back three two one switching over fifteen
seconds it’s yours take it right here side to side this is that home stretch
this is what we’ve been waiting for five or three two one release stretch out as
long as you can you guys did he give myself a nice little round of applause
give your partner you worked out with the social distance high-five and just
stretch it out here so I want you to just make yourself as long as possible
as we’re lying down on the ground here couple deep breaths saying how that
feels for you then we’re gonna bring our right knee into our chest grabbing
either our shin or behind the thigh try not to grab right on to the kneecap here
and given that leg some love it deserves it couple deep breaths as me lie here hand comes behind the calves or behind
the thigh and we extend our leg up to the ceiling feeling a nice stretch
through the hamstring we just worked them hard in those slides as we pulled
them back so just fill yourself stretch it out here deep breaths always try to
pull it in a little bit tighter never to the point of pain but just to the point
that we feel on the mild stretch bend the knee into our chest again bringing
the leg across midline keeping our shoulders facing the ceiling and getting
a nice stretch through our back and then down through the side of our thigh
through that IT band and we’re gonna cruise some of these
stretches but if you want to hold them any longer you’re always welcome to do
that bringing it back through the center switch it out give the left leg some
love this time grab it either the shin or behind the thigh I’m always breathing through my
stretches here and as it’s comfortable grabbing behind the thigh or behind the
calf lifting the leg up to the ceiling try to make it as straight as you can
I used to be a lot more flexible what happened what we’re working on it right always breathing loosen the tension and
the rest of the body just feel maybe a little tension in the back of the leg
one more big hug of the left leg into our chest and then bring in a cross
midline shoulder stay facing the ceiling maybe feel a little crack of your back a
nice little stretch on the side of the leg yeah bring the light back into the
center and bring your right leg back to meet it roll yourself up we’re gonna sit
up nice and tall as right here take a couple of big inhales up back down let’s
bring it up and we’re gonna stretch over to the opposite side so keeping our
shoulder down away from our ear reaching to our longest line feel the stretch in
our obliques as we’re reaching up and over
next inhale raise yep I mean exhale takes you to the opposite side that we
didn’t stretch in nice strong stretching our oblique shoulder down away from the
ear bring em both up here clasp the fingertips reach them as high as we can
and then I want you to bring your palms to face me and really separate your
shoulder blades nice big stretch in the upper back and then we’re gonna bring our elbows
back and down nice wide fingers here and then you get to inhales and exhales with
me and then you’re out of here so they give me one big inhale up and one exhale
give me one more big one right here guys and shake it up great job you guys my
name is Kelsey and thank you so much for coming in to join me here today so stay
tuned to our Channel and we’ll be uploading a lot of new
videos for you along the way just remember to make sure you’re
staying healthy making sure we’re washing our hands and taking care of
ourselves and our families during this time we wish you a safe and healthy rest
of your day and hope to see you again soon

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