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8 Point FIIT A multi-faceted personal training organization committed to assisting fitness enthusiasts in reachin

If you’re looking for a good core workout, here ya go!!…

8POINT HIIT CORE #1 3O MINUTE HIGH-INTENSITY CORE WORKOUT

I’m going to make some suggestions on which supplements to use, and the best times to use them. Turn on your notifications so you’ll get the info when I drop it!….

Hey 8 point nation, here's a HIIT-style workout with a 30/10 tempo (work the movement for 30 seconds, rest for 10 seconds, then work the movement again!), focusing on ipsilateral (same-side) movements.

1. **Single-Leg Squats (Right Leg)**
- Movement: Stand on your right leg, extend the left leg forward, and lower into a squat.
- Safety: Keep your knee aligned with your toes, engage your core for balance, and avoid leaning too far forward.
Do this 2x, then…

2. **Single-Leg Squats (Left Leg)**
- Movement: Same as above, but switch legs.
- Safety: Maintain proper form, control the descent, and push through the heel as you stand.
Do this 2x, then…

3. **Single-Arm Push-Ups (Right Arm)**
- Movement: In a plank position, perform push-ups using only the right arm.
- Safety: Ensure a straight line from head to heels, and engage your core for stability. Modify on knees if needed.
Do this 2x, then…

4. **Single-Arm Push-Ups (Left Arm)**
- Movement: Same as above, using the left arm.
- Safety: Focus on controlled movements, and exhale as you push up.
Do this 2x, then…

5. **Lateral Lunges (Right Leg)**
- Movement: Step to the right, bending the right knee, keeping the left leg straight. Alternate sides.
- Safety: Keep your back straight, chest up, and shift your hips back. Don't let the knee go past your toes.
Do this 2x, then…

6. **Lateral Lunges (Left Leg)**
- Movement: Same as above, but stepping to the left.
- Safety: Maintain a controlled pace, and engage your core throughout.
Do this 2x, then…
Start at the beginning, and do it all again!..

After workout stretches

1. **Standing Forward Fold (2 minutes)**
- Hinge at your hips and reach towards your toes. Hold, feeling a stretch in your hamstrings and lower back.

2. **Seated Forward Bend (1 minute)**
- Sit with legs extended, reach forward towards your toes. Feel a stretch in your hamstrings and lower back.

3. **Cross-Legged Stretch (2 minutes)**
- Sit cross-legged, reach your right arm over to your left side, and hold. Switch sides. This stretches the sides of your torso.

4. **Figure 4 Stretch (1 minute each leg)**
- Lie on your back, cross right ankle over left knee, gently pull left knee towards your chest. Switch sides.

5. **Child’s Pose (2 minutes)**
- Kneel on the mat, sit back on your heels, and reach your arms forward. This stretches your back and shoulders.

6. **Puppy Pose (2 minutes)**
- From all fours, lower your chest towards the mat while keeping hips high. Feel a stretch in your shoulders and upper back.

7. **Hip Flexor Stretch (1.5 minutes each leg)**
- Kneel with the right foot forward, push hips forward slightly. Switch sides.

8. **Chest Opener (1.5 minutes)**
- Stand tall, clasp your hands behind your back, and lift your arms slightly to open up your chest.

Remember to breathe deeply during each stretch, and never force your body into uncomfortable positions. Hold each stretch for at least 30 seconds to allow the muscles to relax and lengthen. This routine helps improve flexibility, reduces muscle tension, and promotes recovery. Have fun with this one!!

OK 8 Point fam…

Here’s a fun little workout that you should try to keep your body challenged as we go into the winter months. I included as many directions as possible, along with explanations of how to properly do each exercise. Go ahead and try this one on for size….

30-minute AMRAP (As Many Rounds As Possible) HIIT

**Warm-Up (5 minutes):**
- Jumping jacks: 1 minute
- High knees: 1 minute
- Bodyweight squats: 1 minute
- Push-ups: 1 minute
- Mountain climbers: 1 minute

**AMRAP Workout (25 minutes):**
Perform as many rounds as possible of the following circuit in 25 minutes. Rest only when necessary, and push yourself to complete as many rounds as you can.

**1. Burpees (10 reps):** Start in a standing position, drop into a squat, kick your feet back into a plank position, do a push-up, return to the squat position, and explosively jump up.

**2. Jump Lunges (12 reps - 6 per leg):** Step into a lunge, then jump and switch legs in mid-air. Repeat.

**3. Push-Ups (15 reps):** Perform standard push-ups with proper form.

**4. Plank (30 seconds):** Maintain a strong plank position on your elbows or hands.

**5. Bicycle Crunches (20 reps - 10 per side):** Lie on your back, lift your legs off the ground, and perform bicycle pedal motions with your legs while crunching towards your knees.

**6. Air Squats (15 reps):** Perform standard bodyweight squats.

**Cool Down (5 minutes):**
- Slow and deep bodyweight squats: 1 minute
- Standing quadriceps stretch: 1 minute (30 seconds per leg)
- Standing hamstring stretch: 1 minute (30 seconds per leg)
- Standing calf stretch: 1 minute (30 seconds per leg)
- Deep breathing and relaxation: 1 minute

Remember to maintain proper form and modify the workout to your fitness level. It's important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns. Have fun with this one!!…

Perform each exercise for 40 seconds with a 20-second rest in between, then move to the next exercise. Repeat the circuit 2x through.

1. **Jumping Jacks:** Start with a classic warm-up exercise to get your heart rate up.

2. **Push-Ups:** Work on the chest and arms with proper push ups. You can regret to putsch ups on knees if it becomes too much

3. **Squat Jumps:** Work on your legs and glutes with explosive squat jumps.

4. **Plank:** Strengthen your core by holding a plank position.

5. **Mountain Climbers:** Keep your heart rate elevated with this core exercise.

6. **Burpees (no push up):** Engage your entire body.

7. **Lunges:** Alternate between left and right legs for a focus on the legs.

8. **Russian Twists:** Sit on the ground, holding a weight or water bottle, and twist your torso to work your obliques.

9. **High Knees:** Bring your knees up high while jogging in place to engage your core and legs.

10. **Tricep Dips:** Use a sturdy chair or bench to perform tricep dips.

11. **Leg Raises:** Lie on your back and raise your legs to work your lower abs.

12. **Wall Sit:** Finish with a wall sit to challenge your leg muscles and core.

Please remember to stretch really good once you have finished, and have fun with it!!…

Mornin’ ! It’s a !! Let's jump into some core work:

[Do as many reps as you can in 30 sec]

* 30 sec of crunches
* 30 sec of jumping jacks
* 30 sec of mountain climbers
* 30 sec of hello dollys
* 30 sec side plank
* 30 sec other side plank
* 30 sec of flutter kicks
* 30 sec of bicycle crunches
* 30 sec of high knees
* 30 sec of straight leg lifts

Beginners-3xthru
Advanced-4xthru

When you've completed it, type 'done' in the comments. Let's get it right, get it tight!!.....

Workin’ on gettin’ this out to the world! The book is now live on Amazon for Kindle! Best to get yours ta-day!!...

Happy Wednesday ! We’re going to get after it this Wednesday with a high intensity fitness challenge. Your challenge, should you choose to except it, is.....

+++++ 200 mountain climbers+++++

(Left knee, then right knee= 1 mountain climber rep)

You will have 30 minutes to complete all 200 reps. When you finish, type ‘done’ in the comments. Let’s get after this today!!…

All right , it’s Monday, and we are going to attack this week! Stay focused and committed to your goals, and let’s do this!!....

Turn up Tuesday, and the HIIT training is our first intense workout of the new year! Do this....

HIIT total body burn:

* 1 min sprint in place
* 1 min Jumping Jacks
* 1 min squats
* 1 min crunches
* 1 min push ups
* 1 min mountain climbers
* 1 min plank hold

Repeat from beginning 4x

When you’ve completed it, type ‘done’ in the comments. Leggo!!....

Yeah....this!...

Sometimes all the things we have in our hearts to do can seem overwhelming. But trust me ....WE GOT THIS!!....