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Today is circuit style HIIT with a med ball where you are paying closer attention to your time. If you can, aim to do each exercise for 40 seconds followed by 20 seconds rest. Do this for 3-5 rounds. The core is going to be burning in this one.

40 seconds followed by 20 seconds rest. Do this for 3-5 rounds. If you cannot follow the time closely aim for at least 15-20 reps for each exercise.

Beginner/intermediate:
- Do 2-3 rounds 
- You can add more rest time between sets

- Keep back straight and shoulder over hands
- Bring right knee forward towards your hand 
- Return to initial position and repeat

Mountain Climbers On Ball

- Start in plank position with one hand on the ball
- Perform a push-up keeping core engaged 
- At the top of the push-up, roll the ball to the opposite hand
- Repeat sequence

Push-Up + Med Ball Pass

- Sit on the ground, lean back slightly and lift your legs off the ground
- Keep you legs extended 
- Perform flutter kicks without touching the ground
- Toss ball up and catch, keep your core engaged

Flutter Kick + Ball Toss

- This is a more advanced workout (do this on your knees to get started if needed) 
- Practice on your knees and then practice a bit before you step into the movement 
- Backup: If you need to roll the ball and do a push-up on top that works as a backup!

*** If you don’t have a med ball, use a tennis ball or basketball

Plank Catch

- Start with a lighter ball and use heavier as you get the form down 
- Drive legs back and maintain a straight posture
- Accelerate back up (you can add a jump for more advanced)

Med Ball + Burpee

- Start with a lighter ball and use heavier as you get the form down 
- your second leg should never touch as you get going

*** land softly on your knee

Med ball skaters

- Slightly bend at your waist, slam ball directly towards floor catch and repeat at a rapid speed.

Fire Ball Slam 🔥

- Start with your knees on the floor with your legs shoulder width apart
- Slam the ball on the ground
- Jump land on your feet, use your arms for momentum
- Catch the ball
- Land softly

Atomic Slam 💣

****Advanced***
Do not try unless you’ve had previous proper gymnastic coaching and are well versed with back tucks. 

- Slam ball, back tuck, and repeat. Make sure you spot with your eyes and land softly.

Samurai Slam 👹

Stability + Core Circuit

W4/D2 Med ball circuit - stability  & core circuit

Didn’t realize how out of shape I was 😱💀

Tania

Penelope Hoshide

W1/D1 Body-Weight Circuit Burner

This workout has a lot of fun variety! It had me feeling like a kid 🤩

Back flips are ridiculous for most of us🤣

Sara

Tough but so glad I did it! Day two! Woop woop

Safiya

W1/D2 Med ball circuit - stability  & core circuit

Another incredible workout. I can feel myself toning up from just three workouts. This app was just what I needed to push out of the stagnation in my workouts. Thank you Peter.

Peter, I love this man 🙏🏼💪🏼 appreciate it so much

Hamza

Challenging and compound movements so time effective

Geeta

W1/D3 Full-Body Dumbbell Circuit

Tetyana

Love it!!! Such an amazing workout that gets your heart rate up and is challenging

Alexandra

This was so hard. I couldn’t complete all the sets with knee issues but glad I persisted and did modified versions

W4/D2 Med ball circuit - stability & core circuit

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