Full Body HIIT

Full Body HIIT 

5 exercises – Perform each one for 40 sec with a 20 sec rest in between – 5 rounds

1. Half Burpee Squat Up
2. Squat Bicep Curls
3. Curtsy to Reverse Lunge (20 sec each leg)
4. Pike Push Ups
5. Lunge, Curl, Press (20 sec each side)

Half Burpee Squat Up

Position two dumbbells on the ground in front of you. Start in a plank position with your hands above the dumbbells and shoulders directly over your hands. From here you are going to jump your feet up towards your hands next to the dumbbells. Bring your hands off the ground and grab the dumbbells. Be sure to stay low and slowly squat up and back down and repeat the movements.

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.

Curtsy to Reverse Lunge (20 sec each leg)

Pike Push Ups

Starting in push up position with your hands directly over your shoulders start with a push up then walk your hands in a few inches to a pike push up. The pike push up is going to target more shoulders. Walk your hands in a couple more inches and do a deep pike push up. After this start the sequence over with the normal push up and repeat.

Lunge, Curl, Press (20 sec each side)

Start with a dumbbell in each hand and one foot about 3 feet back. Keep your weight in your front foot heel as you lunge down, curl the dumbbell up towards your shoulders then press them above your head as you stand up. Bring the dumbbells back down to your sides as you lunge back down and repeat.