After this active rest day I know you got a lot of energy for a good full body workout ! 

This is a High Intensity Interval Training, take your timer & let’s do it guys 💪🏾

📸 Share your workout with me on IG, want to hear how you killing this session !

- Stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides
- Bend your knees and sit back as far as you can
- Push back to start, then kick your right leg in front of you, foot flexed
- Repeat, kicking with your left leg, and continue alternating.

Squat front kick

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain Climber

- Stand with your feet shoulder width apart.
- Bend your arms and place your hands behind your head.
- Move each knee to the opposite elbow, while alternating sides. 
- Squeeze your abs.

Knees to elbows

- Lying on your back, bend at the knees, and plant your feet into the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Static Hip Thrust

Lower Body Circuit

- Box in place, throwing jabs, hooks and uppercuts.
- Use your footwork and head movement to simulate dodging punches.

Boxing

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Start standing tall, hands by your sides.
- Hop out so that your feet are hip width, and bring your arms overhead.
- Hop back to a standing position and bring your arms to your side.

Jumping Jacks

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank Shoulder Touches

Upper Body Circuit

Week 1 Day 5
Full body

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Vanessa

Very good, my legs are shaking a little...Thank you 😘

ALFONSO

Sarah Watson

Week 1 Day 1
Leg day

Week 1 Day 2
Shoulders / Back / Triceps

Great! Burned allot. You are an inspiration!

Sjamira Roseburg

Fasted cardio routine (optional)

Week 1 Day 3
Glutes / Hamstrings

Week 1 Day 4
Active rest day (Optional)

Week 1 Day 6
Full Body

Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Week 1 Day 5 Full body

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