Hell yeah!!! Turning the body into a machine!!!

Derrik Olmstead

- Stand with body turned at a 90 degree angle from a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body explosively toward the wall
- Pivot back leg and push the ball using the back arm
- Catch and repeat
-30 seconds each side

Rotational chest pass (medicine ball)

-hold medicine ball in hands
-perform a sit up and throw the medicine ball against the wall
-catch and repeat

Medicine ball crunch and throw

Circuit 1

Circuit 2

Push plate between feet staying in squat position

Adductor squatted plate push

Plank plate push into burpee tuck jump

Medicine ball side to side push ups

Ab tuck ups holding medicine ball

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

HIIT CIRCUIT 2

5 min warm up level 5 
Alternate 1 min at level 12 with 1 min recovery at level 7. Repeat until you hit 30 min 
Then 5 min of bike sprints

Alternate 1 min level 12 with 1 min level 7

Stairmaster intervals

Go as hard as you can for 30 seconds with 15 seconds recovery Repeat until you hit 5 min

Bike sprints

STAIRMASTER CIRCUIT

5.7|  HIIT 🔥🔥

That was hard!! Awesome cardio and abs workout!!

Mayra

Michelle

5.30| HIIT: leg conditioning circuit w/ ab finisher

Awesome cardio and abs workout!! Really hard, really difficult and really intense. All of these workouts turn the body into a machine!!

5.18| HIIT cardio & abs

Hell yeah!! This workout was awesome!! All of the ATO Workouts are awesome and burn me to the bone. I’m also eating smaller meals now every 2-3 hours and I feel way better. 3 meals and 2 snacks everyday. I used to eat large amounts of food at one time and it wasn’t healthy. I feel so good now eating smaller meals. Thank you!!

If ever I wanted to fall out it was now….🤣🤣
But I LOVE IT!!!

Francine LaDuca

5.1| FULL BODY BURNER

4.21| HIIT 🥵

Much needed after a bad weekend 🔥🔥🔥

Margaret

4.15| HIIT

4.9| Track workout: CARDIO HIIT

Awesome!! This is my favorite cardio and abs workout!!

If the AED machine got used tonight, I blamed you🤣
The pain was worth it….as go cry in my salad🤣🤣🤣

4|3 : CARDIO/ABS

Raph

3.30| HIIT

Joanna Quan Soon

3/5: HIIT 🔥

This gave the phrase “unless you puke, faint or die, keep going” a whole new meaning…one of the 3 occurred…as I smile while happens 🤣

4.24| CARDIO AND ABS

One of the best HIIT trainings I’ve done in a long time. Aside from crawlin out of the gym after it🤣🙏🏻

🔥🔥🔥 I don't like to do HIIT but I told myself suck it up buttercup and I loved it. Heart was pumpn. Really great workout. I need more HIIT in my life 💪😊

ONE OF THE BEST HIIT’S I’VE  EVER DONE

5.7| HIIT 🔥🔥

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