Full Body HIIT

Full Body HIIT

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

1. Sumo Squat to Curtsy Lunge – 12 reps (count lunges)
2. Squat Bicep Curl – 12 reps
3. Plank Rows – 12 reps
4. Wide to Narrow Step Squats – 12 reps (count wide Squats)
5. Crunch Shoulder Press – 12 reps each side

Sumo Squat to Curtsy Lunge 

Position your feet in a wide stance outside your shoulders holding a dumbbell in each hand in-between your legs. Squat down keeping your weight in your heels. As you come up from the squat bring the dumbbells up to your shoulders and bring one leg back behind you in a curtsy lunge. From here you are going to go back into that sumo squat and then curtsy lunge with the other leg.

Squat Bicep Curl

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.

Plank Rows

Get in push up position with your shoulders directly over your hands and a dumbbell in each hand. (if this hurts your hands/wrists you can set your hands flat on the ground with the dumbbells in the sides and grab it with each rep.) Position your feet in a wide stance for better balance and row the dumbbell up towards your side bringing your elbow straight up.

Wide to Narrow Step Squats 

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.