Full Body HIIT

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 

With a dumbbell in each hand you are going to go back in fourth between wide stance and normal here. Before you step into each wide squat you are going to do a normal one first. So starting with a normal, step out with your right, then back to normal then step out with your left. When counting these reps count each wide squat.

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.