HIIT WORKOUT - Upper Body

4 ROUNDS (complete movements #1-4 one round through then repeat 4 times)

1. 10 reps - incline push-up (can modify to knees on floor to make easier)

2. 16 reps (8 each) - weighted dubbed reverse lunges

3. 10 reps - bent-over rows

4. 15 reps - weighted overhead squats

 

ABS (4 rounds)

1. 15 reps - TRX band crunches

2. 10 reps (each side) - dubbed side bend

HIIT WORKOUT - Leg Day

4 sets x 8 reps

1. Walking weighted lunges (8 each leg)

2. Kettle bell squat

3 sets x 8 reps

1. Dumbell deadlifts

2. Weighted step-ups (8 each leg)

3 sets x 8 reps

1. Barbell glute bridge

2. Kettle bell one-leg deadlift (8 each leg)

3 sets x 8 reps

1. Weighted calf raises

SHOULDERS

A short 30-minute workout that will leave your shoulders feeling on fire!

4 sets x 8 reps EACH exercise

1. Seated shoulder press

2. Lateral raises

3. One-arm kettle bell push press

4. Front raises 

AT HOME HIIT WORKOUT

5 ROUNDS total

10 reps each leg

   1. Side lunge squat

15 reps

   2. Squat

10 reps each leg

   3. Back lunge

10 reps each side

   4. Opposite arm & leg lift

10 reps each leg

   5. Standing glute kickback