Bring on the Summer! Challenge yourself and you will see results with this series! This series is designed to shred fat, define muscle, and improve your endurance and stamina. I want you to push yourself for the duration of each workout. Remember that you get OUT what you put IN and you are stronger than you think. Be sure to incorporate healthy diet and lifestyle habits to supplement your hard work and help you reach your goals. Follow me on Instagram for tips and inspiration! Don't forget to check in with me on Facebook, Instagram to tell me how you're doing!

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Total Body Summer Slimdown: HIIT & Strength Series #18

Optional Equipment: set of dumbbells, mat, step/chair, weighted ball

Part 1: Weighted HIIT (50/10 intervals)

1) Goblet switch lunge plank jack, plank kick-through
2) Side lunge (L), clean & press (R)
3) Side lunge (R), clean & press (L)
4) Weighted Pendulum Squat Jumps
5) Uneven squat, raised-leg side step-up w/ lateral leg raise (L)
6) Uneven squat, raised-leg side step-up w/ lateral leg raise (R)

Part 2: Burpee HIIT (50/10 intervals)

1) Surfer Burpee
2) Switch lunge Hellraiser Burpee
3) Starburst Burpee
4) Deadman Burpee
5) Everest Side-kick Burpee
6) Plank jack shoulder tap Burpee

Part 3: Strength: (50/10 intervals)

1) Sumo squat, reverse lunge, s. arm hammer curl (L&R)
2) 4 count pause goblet squat w/ calve raise & fwd press (L&R)
3) Curtsey lunge, fly, lateral extension (L&R)
4) Weighted glute bridge thrusters (double, singles)
5) Side lunge (L), s. arm row, s. leg biceps curl to overhead press (R)
6) Side lunge (R), s. arm row, s. leg biceps curl to overhead press (L)
7) Bulgarian split squat (L), curl to scaption (R)
8) Bulgarian split squat (R), curl to scaption (L)
9) Sumo squat, side-crunch (L&R)

Part 4: 5 min Abs Burnout: (30/30 interval -plank jack kick throuhs in b/t ea/ exercise)

1) Death by Abs Sequence (s. leg pike, s. leg knee-to-elbow, double pike)
2) 2 plank jacks, 2 plank kick-throughs
3) Stability sit-ups
4) 2 plank jacks, 2 plank kick-throughs
5) Single-leg pull-in ball toss
6) 2 plank jacks, 2 plank kick-throughs
7) boat abs knee-to-elbow, single leg pike (L)
8) 2 plank jacks, 2 plank kick-throughs
9) boat abs knee-to-elbow, single leg pike (R)
10) 2 plank jacks, 2 plank kick-throughs

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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.