#FitnessFriday: stability ball hiit workout

I don’t know about y’all but I’m completely wiped out from the week and am looking forward to a Friday night with some popcorn, a movie and quality time with the fam.

Plus it’s storming here in Portland today (we actually lost power this afternoon) and after a week filled with back to back double day workouts, a fun evening out for a friend’s birthday and of course this morning’s kick ass workout, I’m going to be the old lady on Halloween Eve who does not dress up, go out, or do much of anything at all. Boo humbug :).

Anyway, back to the reason you’re reading this, that workout, yo. Here ya go,  you sweaty animals.

• 1.5 mile dreadmill sprint (bascially run 1.5 miles as fast as you can). My time today was 10:30. Not my fastest and not my slowest either.
• Push-ups with hands on the ball – 15 reps
• Reverse lunges with weighted stability ball – 10/each side
• Reverse lunge jumps with weighted stability ball – 15
• Mountain climbers with hands on stability ball – 30 seconds
• 1 mile dreadmill hills & sprint interval – my time was 7:30 today
  • Starting at fast 10K pace (for me, 7.5) and running for 1:00 minute
  • At 1:00, increase elevation to 2.0 and run at same speed for 1:00 minute
  • Take it to a sprint for 30 seconds (for me, 8.7)
  • Back it down to base speed (for me 7.5) and keep elevation as is for 30 seconds
  • Increase elevation to 3.0 and run at base speed for a minute
  • Take it to a sprint for 30 seconds (again, for me 8.7)
  • And so on and so forth until you get to elevation of 5.0 or a mile (whatever happens first)
• High five partner push-ups – 15
• Squats with weighted stability ball – 20
• Squat jumps with weighted stability ball – 10
• Plank tuck jumps – 30 seconds
• 2 mile dreadmill hills & sprints interval – my time was 15:35 today (BOOM)
  • Start at fast 10K pace (for me, 7.5) and an elevation of 5.0 – run .5 miles like this
  • Once you hit .5 miles, decrease elevation to 2.0 and keep your same speed
  • Run 1:00 minute and then sprint for 30 seconds (for me, 8.7)
  • Bring speed down, a little higher than base speed (for me 7.7) and decrease elevation to 0
  • Each minute thereafter, increase speed by .2 until you’ve hit 2 miles
• Push-ups with feet on stability ball – 25
• Squats with weighted stability ball – 20
• Squat jumps with weighted stability ball – 10
• Turkish get ups with stability ball – 10
• Bicycle abs – 20

Enjoy and stay sweaty friends!

XOXO,

Jamie