A booty kicking good time of a workout with a fun kickboxing HIIT interval of 40/40 - no breaks!

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Total Body Shred: HIIT & Strength Series Workout #7

Optional Equipment: Dumbbells, 2 towels/plastic plates, step, chair

-----HIIT: 40/40 Second Cardio Intervals Of Jab Cross Hook Upper, Front Kick, Side Kick, Back Kick, Roundhouse

1) 2 Hell-raiser, 2 Everests (leading R)
2) Hell-raiser Burpee (leading L)
3) Star jump mtn climber Burpee
4) Plyo lunge, squat jump w/ heel tap
5) Plank jack shoulder taps, knee, lunge, jump kick (L)
6) Plank jack shoulder taps, knee, lunge, jump kick (R)
7) Squat side-kick (L&R)
8) X-jump touch-downs
9) Plank drag, Spiderman (fwd & rvrs)
10) Straight leg toe-ups (L, R),V-crunch
11) Stand up sit up Burpees
12) Decline plank toe-touch

-----STRENGTH 50/10

1) Single leg box squat w/ lateral ext (L)
2) Single leg box squat w/ lateral ext (R)
3) Levitating lunge (L)
4) Levitating lunge (R)
5) Step up, rev lift, reverse lunge, hammer curl (L)
6) Step up, rev lift, reverse lunge, overhead press (R)
7) V-raise
8) Curtsey lunge (L), squat, calve raise, curtsey lunge (R)
9) Renegade row, plank tricep kick-back
10) Wall squat, hammer curl to overhead press
11) Farmer squat, single leg bicep curl to overhead press
12) Single leg fwd raise (L25/R25)
13) Single leg-chair squats (L&R) w/ arm extension
14) Upside-down crunch
15) Lying leg raise, hip lift (SLOOOOWWW on eccentric phase)
16) Side-plank dips w/ knee-to-elbow

*Injury disclaimer:
Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this video.