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: Laura
Trainers: Amanda and Ewa
Release Date: 10.26.20

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

1. Forward lunge to high kick - switch halfway
2. Push up step forward to break dancer – alternating legs
3. Squat w/ calf raise to tuck jump
4. Plank shoulder taps
5. Lateral lunge to burpee

45 second break between blocks

Block #2 – 5 min - Upper body – 3 rounds 30 seconds of each 15 second rest between rounds
1. DB S/A squat to Arnold press – Right arm, left, both hands
2. S/A squat thrust – right, left, 2 hands
3. Knee tuck w/DB pass under

Block #3 – 2:55 – DB/cardio – 20 seconds each – 2 rounds w/15 seconds rest after
1. DB swing to squat
2. DB S/L RDL to 3 tri-cep ext – right leg round 1 left leg round 2
3. DB alternating jack to front squat
4. DB V-sit fly

Block # /4:15- lower body –DB’s/blue box - 20 seconds each /2 rounds w/15 second rest after round 1

1. DB Elevated Drop pulse lunge- right
2. DB Elevated Drop pulse lunge- left
3. DB Lateral lunge to lateral step up- right
4. DB Lateral lunge to lateral step up- left
5. DB clean to box step up- right
6. DB clean to box step up- left

Block #5- same as block #1 – 8 min – SAME EXERCISES AS BLOCK #1 in REVERSE ORDER

1. Lateral lunge to burpee
2. Plank shoulder tap
3. Squat w/calf raise to tuck jump
4. Push up to break dancer – alternating legs
5. Forward lunge to high kick – switch halfway