Burn 500 Calories! Total Body Strength + HIIT Workout

 


00:00 Intro Warm Up (30s work x6, minimal rest) 00:25 Jog in Place 00:55 Squats 01:25 Cossack Squat 01:55 Jumping Jacks 02:25 Hand Release Push Ups 02:55 Pike Calf Stretch Block 1 (30s work, 15s rest) 03:55 Goblet Squats 04:40 Mountain Climbers 05:25 Reverse Lunges 06:10 High Knees 06:55 Thrusters Repeat 11:25 Dumbbell Swing (45s work, 60s rest) Block 2 (30s work, 15s rest) 13:10 Push Press 13:55 Plank Shoulder Taps 14:40 Renegade Rows 15:25 Russian Twists 16:10 Burpees Repeat 20:40 Double Snatch (45s work, 60s rest) Block 3 (30s work, 15s rest) 22:25 Upright Row 23:10 Air Squats 23:55 Lateral Lunges 24:40 Moguls 25:25 Push Ups Repeat 29:55 Dumbbell Swing (45s work, 60s rest) Block 4 (30s work, 15s rest) 31:40 Deadlifts 32:25 Bicycle Crunches 33:10 Bent Over Row 33:55 Cross Body Curls 34:40 Spider Climbers Repeat 39:10 Double Snatch (45s work, 60s rest) Block 5 (30s work, 15s rest) 40:55 Alt Staggered Squat 41:40 Plank Jacks 42:25 Twist Chest Press 43:10 Flutter Kicks 43:55 Burpee Jacks Repeat




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