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Full Body HIIT

September 6

Full Body HIIT

Perform each exercise back to back only resting between rounds – 5 rounds

  1. Narrow Squat to Side Squat – 10 reps each leg (count side squats)
  2. Deadlift Rows – 12 reps (count rows)
  3. Crunch Shoudler Press – 12 reps each side
  4. Curtsy to Reverse Lunge – 10 reps each leg (count curtsy lunges)
  5. Squat Bicep Curls – 10 reps

Narrow Squat to Side Squat 

Holding the dumbbells above your shoulders, squat down keeping your weight in your heels with your knees out. Being sure to keep your chest up, take a big step out to your side with one leg keeping the other leg straight. Explode right back into the squat position and repeat. Take this exercise slow at first until you get the hang of the movement, you can also start out doing this without the weight then add it in if you feel comfortable.


Deadlift Rows 

Stand with your feet together and a dumbbell in each hand. Keeping your weight in your heels, bend over bringing the dumbbells down your shin and pushing your hips back. Row both the dumbbells up bringing your elbows back towards your hips and keeping your arms in close towards your body. Bring them back down in front of your shins and deadlift the weight up by squeezing and using your glutes and hamstring to pull the weight back up.


Crunch Shoulder Press 

Position yourself balanced on your glutes with your legs off the ground (if this is too difficult right now you can leave your feet on the ground). With a dumbbell in each hand, one arm at a time press the dumbbell above your head with neutral grip (palm facing you). As you press the dumbbell up you are going to bring the opposite knee to your chest and alternating arms and legs each rep.


Curtsy to Reverse Lunge 


Squat Bicep Curls 

Stand with your feet about shoulder width apart and a dumbbell in each hand. Keeping your weight in your heels and your knees out, squat down while curling the dumbbells up toward your shoulders. As your come up out of the squat you should be pushing up through your heels and bringing the weigh back down to your side. Be sure not to swing the dumbbells up but be in control of every movement very slow and controlled.


September 6
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