NO REPEATS Low Impact HIIT // Fusion Flow: DAY 3

No Repeats Low Impact HIIT is Day 3 in Heather Robertson‘s Fusion Flow series. Heather’s Fusion Flow is a week of “yoga, Pilates and barre inspired movements with my favorite HIIT exercises.” There are 7 approximately 30 minute workouts in this series. This is a solid total body strength workout but not designed for heavy lifting. Heather does manage to hit every muscle group but my body wanted more. Luckily, she also created a short but excellent total body strength workout to fill in the gaps (20 Min Total Body METCON). Between the two workouts, my entire body feels well worked. This workout is great for days when you want to get in a solid workout but maybe don’t want to work as hard. With that said, there are some challenging moves in this workout–the Kneel & press (#14 & 15) I had to have a chair nearby to tap for balance. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. Heather previews the next exercise during the recovery.

No Repeats Low Impact HIIT is 30:45 minutes; 2:30 minute warm up and 3 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.

  1. Ankle taps (stand w/ hands behind head, lift one bent leg leading w/ insole and tap insole w/ opposite hand, alternate sides)
  2. Squat & lift (hold one DB in one hand, stand w/ legs wider than shoulder width, squat reaching DB to floor and when you stand, do one single straight arm front raise) (one 9# DB)
  3. Repeat #2 on other side of body
  4. Lunge & twist (hold one DB in both hands at waist level, do altenrating reverse lunges, when in lunge, twist DB/torso toward front leg side) (one 15# DB)
  5. Plank & reach (in straight arm plank holding a DB in each hand, do single arm front raises, raising DB/arm to shoulder level, alternate arms) (5# DBs)
  6. Leg drops (lay on back with a DB in each hand, arms/DBs are extended to ceiling and held there isometrically entire interval, straight legs are raised to ceiling, do one reverse crunch, lifting hips and pushing feet to ceiling then lower one straight leg until it is a few inches off the mat, alternate legs w/ a reverse crunch between each leg drop) (15# DBs)
  7. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  8. Deadlift & row (one deadrow + one upright row) (15# DBs)
  9. Wood chopper (stand with legs wide, hold one DB in both hands, keeping arms straight, reach DB overhead over one shoulder then chop arms/DBs down to opposite side while also pivoting to side into a lunge) (one 10# DB)
  10. Repeat #9 on other side of body
  11. Driver squat (hold one DB in both hands, squat and hold while raising arms/DB straight in front of you and rotating DB side to side like a steering wheel (once each side), lower DB and raise back to standing) (one 10# DB)
  12. Flying frog (squats, tapping fingers to floor between legs while in squat, when you stand raise onto toes, alternate opening arms out to sides in a T when raising onto toes with raising both arms overhead)
  13. 30 second rest
  14. Kneel & press (start in kneeling lunge on mat holding one DB in one hand (same side hand as back leg), curl DB to shoulder then raise to standing on one leg (balance move), raising knee of back leg in front of you, hold and do one single arm overhead press, lower DB and return to start of kneeling lunge) (one 15# DB)
  15. Repeat #14 on other side of body
  16. Side lunge & curl (alternating stationary side lunges, holding a DB in each hand, when lunging reach DBs to floor, between each lunge do one double arm bicep curl) (16.5# DBs)
  17. Kickback & press (stand holding a DB in each hand w/ palms facing forward, hinge forward and do one tricep kickback, when you straighten, do one overhead shoulder press keeping DBs facing you and arms in front of you) (13# DBs)
  18. Squat toe taps (hold partial squat isometrically and tap one foot out to side, alternate legs)
  19. Split stance flys (hold one DB in each hand, step one foot back into kickstand while hinging forward and do one bent over rear delt fly, straighten while stepping foot back in, keep repeating but alternate legs when stepping back) (8# DBs)
  20. Tricep press & kick (lay on side with legs extended straight, bottom hand is holding top shoulder, top hand is on mat in front of chest, do one side lying one arm push up in this position, when you lower upper body back to mat do one straight leg raise with top leg)
  21. Repeat #20 on other side of body
  22. Plank saw (in forearm plank, shift body forward and back with toes)
  23. Sumo & raise (stand with legs wide and toes turned out, holding one DB in each hand with palms facing forward, lower into sumo squat, when you raise out of squat, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (7# DBs)
  24. Side shuffle (lower into partial squat holding one DB goblet style, lateral squat walk the length of your mat and back) (one 25# DB)
  25. Squat & jack (do one squat, when you stand, raise onto toes + do one low impact jack (jumping jack arms while tapping one foot out to side), alternate sides when jacking w/ a squat between each jack)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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