This workout will make you feel confident and strong & love your body. Let's go!

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Love Your Body: HIIT & Strength Series Workout 22

Optional Equipment: set of dumbbells, mat, bench/chair, rolled towel or pillow

Part 1: Burpee HIIT (50/10 intervals)

1) Competition burpee
2) Tuck Jump Switch lunge Hellraiser Burpee
3) Starburst Burpee
4) Plank jack shoulder tap Burpee
5) Everest plank kick through Un-Burpees ;-)

Part 2: Strength: (50/10 intervals)
1)  Levitating lunge (L), side lunge (L)
2)  Levitating lunge (R), side lunge (R)
3)  Sumo squat, curtsey lunge w/ overhead press (alt L&R)
4)  Heel raised narrow squat, reverse fly, fwd raise
5)  Single leg chair squats w/ arm extension & calf raise (L)
6)  Single leg goblet chair squats & calf raise (R)
7)  Weighted glute bridge thrusters (shoulders elevated)
8)  Side lunge, narrow row, to balance & biceps curl to overhead press (L&R)
9)  Side lunge, narrow row, to balance & scaption (L&R)
10)     Bulgarian split squat (R), curl to o/h press (L&R 2 dumbells)
11)     Bulgarian split squat (L), scaption (alt L&R)

Part 3: Weighted HIIT (50/10 intervals)
1)  Goblet pulses - fwd lunge, squat, side lunge, squat, curtsey lunge, squat (L)
2)  Goblet pulses (fwd lunge, squat curtsey lunge (R)
3)  Man Maker
4)  Side lunge, clean & press (ALT L&R)
5)  Weighted Squat Jumps
6)  Weighted wood-choppers (L)
7)  Weighted wood-choppers (R)

Part 4: 3 min Abs Burnout: (30/30 interval – mountain climbers in between)

1) Death by Abs Sequence (, s. leg knee-to-elbow,s. leg pike, double pike)
2) MC’s
3) Rotating plank, bottom leg toe-touch
4) MC’s
5) Single-leg pull-in weight toss
6) MC’s

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.