Full body, high-intensity strength and HIIT cardio workout. Workout features five rotating blocks including: cardio, strength-upper body, cardio/strength combo, strength-lower body, and core.

Accessories: Dumbbells, Box
On the Mic: Chris
Trainers: Amanda and Laura
Release Date: 04.11.21

Block #1 -8 min –BW cardio– 40 sec of each – rest 15 – 30 sec of each- rest 15, 20 sec of each

1. Broad jump bear crawl
2. RDL curtsy lunge – alt switch halfway
3. BW lateral lunge to front lunge w/dynamic switch
4. Inch worm to shoulder tap
5. Side plank hip dips = switch halfway

45 second break between blocks

Block #2 – 5 min – DB’s– 3 rounds 30 seconds of each 15 second rest between rounds
1. DB curl jack to alt split squat hold w/lateral raise (pause for a split sec)
2. DB squat w/curl
3. DB split squat lateral raise

Block #3 – 2:55 –DB – 20 seconds each – 2 rounds w/15 seconds rest after
1. DB ½ kneeling hammer curl press - right
2. DB ½ kneeling hammer curl right - left
3. V-sit S/A press w/heel tap (contralateral) right
4. V-sit S/A press w/heel tap (contralateral) left

Block # /4:15 –DB’s - 20 seconds each /4rounds w/15 second rest after round 1

1. DB side monster walk w/upright row
2. DB single mtn climber S/A (2 DB’S)
3. DB glute bridge march w/chest press (1 press + 2 marches)

Block #5- 8 min –BW & box cardio- 40 sec of each – rest 15 – 30 sec of each- rest 15, 20 sec of each

1. Box hop scotch
2. Squat thrust skater over box
3. Dip toe touch
4. Kneeling step ups - alternating
5. Heel tap over step