HIIT The Core

With Rowing, Plyos & Planks

This week’s High Intensity Interval Training routine is a 3-part session using the row machine and a BOSU ball. I completed 4 rounds as fast as I could with minimal rests to keep my heart rate up.

For this program, we will be performing rows, crossing mountain climbers and frog planks!

HIIT The Core With Rowing, Plyos & Planks

Step 1 – Row Machine

First, perform rows on a row machine for 1 minute. Make sure to strap your feet in tight! Focus on keeping your core tight. Drive first with your legs and then use your back, core and arms to complete the initial row. Then, release the arms, lean forward and bend then knees to recover. And repeat.

HIIT The Core With Rowing, Plyos & Planks

Step 2 – BOSU Ball Cross Mountain Climbers

Next, with your body positioned in a plank, grab onto a BOSU ball turned with the dome down. Perform 20 crossing mountain climbers. Bring your right knee going towards your left elbow and left knee directed towards your right elbow. Again, keep your core tight and be sure not to allow your back to arch.

HIIT The Core With Rowing, Plyos & Planks

Step 3 – BOSU Ball Frog Planks

Still in the plank position on the BOSU ball, hop your feet up and apart into a squat and then back down and together into the plank position. Complete 12 reps.

Minimize your rest. Complete 4 total rounds. Enjoy! :)


Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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