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Description

Takes some time. Contains proper warm-up routine, intense workouts to start a sweat and get heart pumping, HIIT training, and cool down. 1 minute cardio before each rest. Super rewarding. Short rests. Do max reps per workout. Do this 4 times a week for 4 weeks to see and feel results. And you WILL get results.


Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
25 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
25 seconds
Crunches
Crunches
25 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds
Burpees
Burpees
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
Squats
Squats
30 seconds
Tricep Dips
Tricep Dips
20 seconds
Double Crunches
Double Crunches
45 seconds
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Bicycle Crunches
Bicycle Crunches
35 seconds
Supermans
Supermans
1 minute
Rest
Rest
15 seconds

Set 5: 2 rounds
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Squat Jacks
Squat Jacks
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
25 seconds
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
10 seconds

Set 6: 2 rounds
Scissor Kicks
Scissor Kicks
30 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Dumbbell Arm Pumps
Dumbbell Arm Pumps
40 seconds
Hollow Body Holds
Hollow Body Holds
1 minute
Rest
Rest
10 seconds

Set 7: 2 rounds
V-Sit Crunches
V-Sit Crunches
30 seconds
Gate Swings
Gate Swings
25 seconds
Squat Pulses
Squat Pulses
20 seconds
Box Jumps
Box Jumps
1 minute
Rest
Rest
20 seconds

Set 8: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Russian Twists
Russian Twists
50 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Rest
Rest
30 seconds

Set 9: 2 rounds
Diamond Push Ups
Diamond Push Ups
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
1 minute

Set 10: 1 round
Cat Camel
Cat Camel
15 seconds
Center Leg Stretch
Center Leg Stretch
15 seconds
Tricep Stretches
Tricep Stretches
20 seconds
Side Bends
Side Bends
20 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
1 minute
Rest
Rest
15 seconds

Workout Discussion

16 Apr
Man this was killer! Great work everybody who does this!!
20 Aug
This an excellent workout, great mix of cardio and strength well distributed through the workout. Great job!
04 Mar
I loved this workout! Works the whole body.
16 May
Looks very nice... Will try tonight!

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