I love this workout! It’s perfect when I’m short on time but want something that kicks my butt…but in a friendly way ; )

One round or two of the high intensity.  I’m assumed 1 the way it was marked.  But not 24 minutes. Others wise perfect for getting my heart going.

Blaik

Maria

Jumping jacks

-Lay on your back
-Driving through the heels of your feet, raise your hips up. 
- Lower your hips back down and return to the ground with a neutral spine

Glute bridges

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

Activation/ warm up

Squat, then curl, then complete 1 jack press before lowering your dumbbells for the squat

Squat + curl + jack press

Stay in quadruped position, complete 1 row per side before alternating.

Quadruped rows

Weighted sumo squat into squat jump

Complete a burpee without the jump, grab your dumbbells and complete 2 1/2 squats before lowering the dumbbells and doing another burpee

Burpee + 2 pulse squats (weighted)

When you get to the bottom of your lunge position- curl both dumbbells above your head and then lower them before standing back up and alternating sides

Reverse lunge + OH press

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

24 min FULL BODY HIIT 
(W/ dumbbells)

SUMMER BODY SHRED 🥵

Antonia

Michelle

Lisa Greg-uanseru

FULL BODY SHRED 🥵🥵

Mailin

QUICK HIIT (BODYWEIGHT)
18 mins

This one was amazing not sure why it didn't let me put 5 starts but def 5 start short and so effective!!

FULL BODY HIIT

I was only able to finish 3 sets since I’m having trouble getting back my stamina after getting mild COVID. This one’s a killer though, thank you for the push! 🥵

Marga

Jillian

Sweating and amazing! Great workout :) #Sweatysundaymorning. Ty!

Jean

BODYWEIGHT HIIT

Great! I found it not to hurt my knees with the jumping!

15 MIN LOWER BODY HIIT (BANDED)

FULL BODY  (DUMBBELLS)

30 MIN CARDIO & ABS

SHRED HIIT 😮‍💨🥵

FULL BODY FAT BURN

FAT BURN HIIT (full body)

Took some time off for the holidays but I’m back and sore !

24 min FULL BODY HIIT (W/ dumbbells)

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