Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get ready to work! This full body routine is designed to be super efficient. It will help to improve strength, build lean muscle, and burn fat simultaneously. The 30 minute HIIT workout with weights is performed tabata style. That means you’ll be doing 4 rounds of each exercise, 20 seconds of work followed by 10 seconds of rest. Let’s burn it out!

Warm Up
Straight Leg Kicks + Chest Stretch
Overhead Swing + Butt Kick
Downward Dog + Frogger Step

30 Minute HIIT Workout with Weights

Seesaw Row
Iso Split Squat Hammer Curl
Overhead DB Jack / No DB
Hollow Body One Arm Chest Press / Knees Bent
Power Pull Jump / No Jump
Balance Curl + Arnold Press
Rotational Goblet Squat
Bear Plank Forward & Back Raise / from Knees
Upward Chop
Sprinters / Feet Back Down
Archer Press / from Knees
Squat + Front Kick + Punch / No DB’s

Cool Down
Figure Four
Sprinter Stretch
Posterior Shoulder Stretch
Chest Opener