For more information on Cathe’s Ripped with HIIT program see the overview post.
Lift It Hit It Legs is part of the Ripped with HIIT series program that focuses on contrast training. I really feel like you can see the benefit of contrast training in this workout more than in any of the others. It is a tough workout, but I also really enjoyed it. It is similar to HIIT Lower Body Circuit, but not nearly as challenging or intense. And it also illustrates that HIIT Lower Body Circuit is not contrast training. They are both cardio + strength, with the cardio being the HIIT variety, but the focus is different.
Contrast training is where you perform a heavy loaded exercise, then follow it with an unloaded explosive equivalent of the same (or similar) movement pattern. So in Lift It Hit It Legs you do a lower body strength exercise (heavy loaded) and immediately follow that with a plyometric move that uses the same muscles/movement (unloaded explosive equivalent). So the lay out of Lift It Hit It Legs is strength, HIIT, strength, HIIT, and so on. Also, the HIITs mimic the strength exercise that came before it, so heavy squats are followed by squat jumps, lunges and followed by jump lunges, plie squats by plie jacks and so on. Cathe does get creative by mixing things up a bit. Overall, I loved this workout. It might be my favorite in the entire program.
The second time I did this workout I did premix 6 which is the regular workout but after you do your plyometric HIIT, you do an abdominal exercise; so one interval is strength, HIIT, abs. I really enjoyed this as well, but like all of the other premixes I have tried so far, there is no stretch. So premix 6 was 53 minutes just like is said, but if you want your lower body stretched out (as it should be after all that strength work and plyo) then you need to go to the chaptering and do the stretch, adding on an additional 4 minutes to your workout.
Lift It Hit It Legs is 41 minutes long with a 6 minute warm up, 30 minute training time and 4 minute stretch. The only equipment you need is a variety of dumbbells.
Cardio: Squat Digs
Strength: Plie Squats
Cardio: Plie Jacks
Strength: Static Lunge Right Side
Cardio: Split Jumps Right Side
Strength: Static Lunge Left Side
Cardio: Split Jumps Left Side
Cardio: Pop Squats
Strength: Plie Squats
Cardio: Narrow Plie Touch Down Jacks
Strength: Wood Chop Side Lunges
Cardio: Explosive Side Lunges
Strength: Cross Back Lunges
Cardio: Lateral Skates
Strength: Low Pulse Lunges
Cardio: Power Circle Scissors
Strength: Dead Lift
Cardio: Snow Angel Jacks
Strength: Dead Lift Wide Stance
Cardio: Frog Jumps with Quarter Turns
Strength: Walking Lunges
Cardio: Scissor Scissor Wide Tuck Jumps
All of the Ripped with HIIT workouts included two Bonus Ab workouts:
Bonus Abs #1 is 10 minutes. I really enjoyed this abs workout. Lots of fun–I love how it starts standing. You will need an 8 pound dumbbell and a mat for this bonus. The workout starts standing, holding one 8 pound dumbbell. 1. Standing Oblique Crunches, 2. Alternating Oblique Crunches with Knee Lift, 3. Lay on mat, still holding one 8 poun dumbbell. Seated Lean Back Crunches, 4. Pullover Sit Ups with a Twist, 5. Pullover Heel Tap Extended Crunches, 6. Set dumbbells aside for this move; High Low Planks with plank Jacks.
Bonus Abs 2 is 13 minutes long. Bonus Abs 2 is much more challenging than Bonus Abs 1 and not nearly as fun. But still, very effective–I really felt it! 1. Seated One Arm V-Ups, 2. Ankle Grabber Sit Ups, 3. Bent Leg/Straight Leg Bike Maneuver, 4. Banana Holds, 5. Alternating Leg Forward Crunches, 6. Hip Lifts into Balancing Snow Angels, 7. Supermans into Swimmers
Premix #2: All Blast (no strength) 22 minutes