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Full Body HIIT

November 2

Full Body HIIT

 Perform exercise 1-5 for 40 sec each with a 20 sec rest in between – 5 rounds

  1. Squat Full Body Press
  2. Push Ups to Row
  3. Squat Bicep Curls
  4. Plank Side Taps
  5. Squat to Side Squat


Squat Full Body Press

Position your feet in a wide stance, a few inches outside of your shoulders. You should be keeping your weight in your heels with your knees pointed out, never letting your knees come over your toes. Holding a dumbbell in each hand with your palms facing each other, hold the dumbbells in-between your legs and as you come up out of the squat start to curl the weight up and press it above your shoulders. Going down into the squat bring the weight back down the same way as you brought it up.


Push Ups to Row

Start in plank position with a dumbbell in each hand. Do a pushup, jump your feet up towards your hands and as you come up you are going to stay low and pull both the dumbbells up towards your sides. Keep your arms in close to your body, your elbows should be going straight back. When you come up to row the dumbbells its important to stay low and keep your chest leaned forward. Go straight back down into the plank position and repeat.


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.


Plank Side Taps


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.


November 2
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