HIIT Pyramid

10 exercises: pyramid up and pyramid back down 
 
Warm Up 
The hip opener, leg kicks, strider, cross-body reach toe tap, body extension reacher, shoulder circles fwd/bk, chest expansion 
10 reps of each
 
Main Workout:
20 Burpee 
18 rotation chops 
16 Power Climbers
14 Plyo Lunge 
12 Press-Up Rotation
10 Plyo Speed Skater
8-Crab Position Toe Tap 
6: Jump in backward hop x5
4–50 mountain climbers
2 inch worm 
*90-second recovery* 
2 Inch Worm 
4 50 Mountain Climbers
6 Jump in backward hop x5
8-Crab Position Toe Tap
10 Plyo Speed Skater
12 press-up rotations 
14 Plyo Lunge
16 Power Climbers
18 rotation chops
20 Burpee
 
90-second recovery
Repeat for two pyramids. 
 
Cool down/Recovery
Pulse-lower cardio moves 
March on Spot: Spotty Dogs hip opener; lunging reacher; marching chest and back stretch.
Flexibility 
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad.
Each flow through the trainer takes approximately 15 seconds.