Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Get ready to sweat it out! This 45 min cardio and abs HIIT will work your body from head to toe. There’s no equipment needed for this routine. You’ll perform just one set of each exercise, so it’s perfect for those who get bored easily. This workout also includes a chaos element, so anytime you hear Coach say “chaos” you are to drop down and perform 5 burpees.

45 Min Cardio and Abs HIIT

Part 1: Warm Up
Multi Planar Lunge
Hamstring Sweep
Squat Openers

Part 2: Cardio Workout
Switch Jumps + Knee / Step Back
Broad Jump + Hop Back / Forward & Back Hops
Child’s Pose + Planche Pushup / from Knees
Star Jumps / Jumping Jacks
Bear Plank Lateral Shuffle / Side Steps
Sumo DL + Frogger Jumps / Frogger Steps
Lying Leg Raise + Crunch / Knee Raise
Squat + Opposite Knee to Elbows / ¼ Squat
Choppers
Lateral Battling Rope Hops / Hot Feet
Lying Leg Twists / Knee Twists
Lunge Back Touchdown + High Knee / No High Knee
Push Up + Split Jack / High Plank Split Step
One Foot Lateral Hops / Two Feet
Bear Plank Shoulder Touches / from Knees
Overhead High Knees / Overhead Run in Place

Part 3: 10 Minute Abs Workout
Complete each exercise for 60 seconds (per side if applicable)
High Plank Arm & Leg Ext / Arm Ext
High Plank Walkouts / from Knees
Hollow Body Arm Pullovers / Knees Bent
Punching Sit Up / Crunch
Side Plank Reach Through / from Knees
Lying Leg Twist / Knees Bent
Knee In-Twists / Feet Down

Part 4: Cool Down
Kneeling Hip Flexor Stretch
Sprinter Quad Stretch
Wrist Extension
Cat / Cow
Child’s Pose