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: Laura and Ewa
Release Date: 10.18.20

Block #1 -8 min –BW strength/cardio– 40 sec of each – rest 15 – 30 sec of each- rest 15, 20 sec of each
1. Alternating lunge sumo jump squat
2. Triple squat to lateral squat walk
3. Squat thrust knee cross crunch
4. Full sit ups
5. Bear shoulder tap to plank shoulder tap (walk hands back)

Block #2 – 5 min –DB full body– 3 rounds 30 seconds of each 15 second rest between rounds
1. DB bent over row to swing (2 DB’s)
2. DB crab straight leg raise
3. DB dead bug alternating press

Block #3 – 2:55 – DB/cardio – 20 seconds each – 2 rounds w/15 seconds rest after
1. DB bi-cep curl
2. DB devil’s press (no push up)
3. DB push ups
4. DB devil’s press

Block #4 – 4:15- lower body –DB’s and box- 20 seconds each - 2 rounds w/15 second rest after round 1
1. DB Bulgarian split squat to forward lunge - right
2. DB Bulgarian split squat to forward lunge - left
3. DB good morning to tri-cep kick back
4. DB rear foot supported RDL - Right
5. DB rear foot supported RDL - left
6. DB hip bridge leg ext.

Block #5- same as block #1 Full body– 8 min
1. Alternating lunge sumo jump squat
2. Triple squat to lateral squat walk
3. Squat thrust knee cross crunch
4. Full sit ups
5. Bear shoulder tap to plank shoulder tap (walk hands back)