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Week 1: Fit Test
Week 1 is a Fit Test. This means you will be completing one set of each exercises and recording your score. You will then try to beat these scores at the end of the 8-week series.
Performing a pre-test is important as it is the best way to measure your improvement and provide motivation to keep going.
You will need to set your timer for 50 seconds work and 10 seconds rest.
You will complete as many reps as possible in each 50 seconds block.
You should go as hard and fast as you can, while maintaining good form. The aim is to feel like you couldn't complete one more repetition at the end of the 50 seconds. But remember completing one repetition with good form is better than completing 10 with poor form!
You then need to record each score. If you sign up to my newsletter you will be able to download a free 'HIIT with a BITT log book' to help you keep track of your workouts and monitor your improvement.
But we're not stopping there! To make it a full workout you need to complete the circuit at least 2 more times taking a 2 minute rest between rounds.
Aim to complete this workout 2-4 times per week. The more you complete it the better the results, but make sure you have a rest day in between.
Tips for correct form:
I prefer to complete sumo squats when using the baby carrier as I can keep correct form - that is feet wider than shoulder width apart and toes pointing out.
Squat down as if you are sitting on a chair.
Don't let your knees go over your toes.
Keep your weight in your heels, yo should be able to wiggle your toes and keep balanced.
Try to squat low enough to get your bottom level with your knees.
You need to take a large step back to allow you to bend both knees to a 90 degree angle. (In the picture above you can see I could have had my front foot a little further forward to ensure my knee doesn't go past my toe.)
Keep your feet should width apart (i.e as if you are standing on parallel train tracks rather than a tight rope)
Lunge taking your weight straight down, not forward.
3. Tricep Dips
Sit on the edge of the step and place your hands on the step underneath your bottom.
Slide you bottom forward so it is just off the step and keep it as close to the step as possible throughout the movement.
Elbows should be kept pointing directly behind you throughout the entire move.
The further you extend you legs the move difficult the exercise.
4. Push Ups
Start with your hands wider than your shoulders.
Only bend you elbows until they are in line with your shoulders. You don't need to get your chest to the ground as this can impinge your shoulder.
Keep your bottom down and make sure your abdominals and pelvic floor is switched on.
If you find it difficult to complete push ups on your toes, start on your knees.
This can be completed with straight arms or on your elbows.
Keep your bottom down in line with your body.
Keep your shoulders over your hands and keep your eyes looking forward, don't look back between your hands.
Pull your belly button and pelvic floor up toward your spine.
When you are getting tired try pulling your kneecaps up toward your thigh and squeeze your shoulder blades together.
Maintain the plank position as above
Pull one knee toward your stomach as far as you can go. Return your foot to the starting position.
To make it harder switch feet without returning you foot back to the starting position i.e like a running motion.
Argh, our favourite!
Start standing with feet shoulder width apart.
Bend down and place your hands on the floor.
Jump your feet back so you are in a plank position.
Jump feet back in and as you stand up, jump as high as you can, extending your arms above your head.
To make it easier move one leg back at a time, rather than jumping both back together or complete a calf raise instead of a jump.
To make it harder add a push up when you are in the plank position.