Originally from Memphis, Tennessee, Colby Broadnax earned a full scholarship to play football for Missouri State University. During that time he played defensive back and special teams. Now, as the owner of CB Fit, Colby has transitioned his passion for sports into a love of helping people to live a healthy lifestyle and accomplish their fitness goals. This is one of Colby’s favorite HIIT workouts.
Battle Rope: Battle ropes are great for challenging your full body strength along with your cardio. One my favorite battle rope workouts are the alternating waves. To start, you want keep your elbows tucked by your side and begin alternating your arms up and down. For beginners, I would recommend doing 30 seconds on/off for 3 rounds.
Primary Muscles: Core and Upper Body. *Great HIIT workout
Alternating Rotation Throws: This exercise is good for power, speed, and strength. To get the best reps, you want to get medicine ball that you can comfortably throw. Start by standing with your side a few feet away from the wall. Hold the medicine ball with both hands underneath. Begin rotating the medicine down towards the outside hip and then throw the ball as hard as you can, catch it and repeat doing 10 reps on each side.
Primary Muscles: Upper Body/Abdominals
Ab Rollout: In this exercise, start with your knees on floor with some form of support, such as a mat or a towel. Hold the ab roller with both hands, flex your glutes and abs. Begin slowly rolling the ab roller out straight in front of you, go as far as you can go without allowing your body to touch the floor. After you get your body to the stretch position, start rolling the ab roller back while keeping your core tight. Repeat for as many reps as you can.
Primary Muscles: Abdominals
Speed Ladder: The speed ladder is great for training footwork, speed,running mechanics, and it also challenges your mind and body to work together. There are many different exercises you can do with the agility ladder, one of my favorites are high knees. High knees are great for perfecting your running form , strengthening your hip flexors and increasing your speed. To start, you want to stand up straight with your feet hip-width apart. Begin driving your right knee up to your chest and then alternate with your left knee putting one foot in the middle of each square. Start by going slow until you can get the hang of doing them.
Key Points: Knees should be up high and toes should pointing up, landing on the balls of your feet. Arms should moving with knees: opposite arm and leg should be up at the same time while running.
Tuck Jump: Tuck jumping is great for working on your power and explosiveness. Start with your feet shoulder-width apart and hands out to the side. Begin squatting down keeping your chest up and back flat, once you squat down as low as you can go, jump up as high you can driving arms and knees up to your chest. Practice landing light on feet to take stress off of your knees.
Primary Muscles: Quads, Hamstrings, Glutes, Hip Flexors, Calves, Abdominals