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Total Body Tone Up: HIIT & Strength Series Workout 23

Optional Equipment: Set of Dumbbells, mat, large rolled up towel/or weight plate, ball

Part 1: Athlete HIIT (Tabata 20/10 intervals)

1)  Speed skaters
2)  Long Jumper, run backs
3)  Mountain climbers
4)  Everests

X2

Part 2: Burpee HIIT (30/30 intervals) – w/ ball toe-taps
1) Plank jack shoulder tap starburst Burpee
2) Ball toe-taps
3) Deadman Burpee
4) Ball toe-taps
5) S. arm Evil Leprauchan Burpee (alt L&R)
6) Ball toe-taps
7) Competition Burpee
8) Ball toe-taps

Part 3: Strength: (50/10 intervals)

1)  Narrow heel elevated squat w Cuban dumbbell press
2)  Good mornings
3)  4 count goblet squat to s. leg balance (L), fwd press
4)  4 count goblet squat to s. leg balance (R), o/h press
5)  Weighted s. leg hip thrusters (feet up) (L)
6)  Weighted s. leg hip thrusters (R)

Part 4: Weighted HIIT: (30/10 intervals)
1)  Frog squat jump (slowly down w/ weight touch ground then shoot up – hard b/c forcing our bodies to create a large amount of force in a short amount of time)
2)  Man Maker
3)  Pendulum squat jump
4)  Lateral donkey kicks, plank triceps extension
5)  Pendulum lunge (L) w/ biceps curl
6)  Pendulum lunge (R) w/ o/h press

Part 5: Strength: (50/10 intervals)
1)  Plié squat, fwd raise (L&R)
2)  Squat, knee-in cross punch (alt L&R)
3)  Sumo squat w/ heel raise, Sumo deadlift
4)  S. leg deadlift, s. arm row, s. arm scaption (L)
5)  S. leg deadlift, s. arm row, s. arm scaption (R)

5 mins Abs Burnout: (30/30 interval) w/ balancing ball mountain climbers
1) S. leg knee ups (knee and pike – alt L&R)
2) Balanced MC’s
3) Single leg reverse plank pikes (L)
4) Balanced MC’s
5) S. leg reverse plank pikes (R)
6) Balanced MC’s
7) Sprinkler (progression: levitating sprinkler)
8) Balanced MC’s
9) Leg raises w/paused hip lift (2 count pause at the top and go SLOW)
10) Balanced 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.