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, Mini Bands
On the Mic: Chris
Trainers: Cody and Laura
Release Date: 12.06.20

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

1. Side skater w/extra hop
2. Squat to curtsy lunge w/kick toe touch
3. Power lateral lunge (heels up)
4. March (4) broad jump forward and back
5. Jumping jack w/heel touch

45 second break between blocks

Block #2 – 5 min – mini band – 3 rounds 30 seconds of each 15 second rest between rounds
1. Band push up/superman to lat pull
2. Band bear lateral walk
3. Band jump lunge w/rotation (band on wrist)

Block #3 – 2:55 –blue step/cardio – 20 seconds each – 2 rounds w/15 seconds rest after
1. Box DB power up and over
2. S/L power skip - right
3. S/L power skip - left
4. Low fast up and over

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

1. DB bent over row to squat clean and press
2. DB curl to sun raise
3. DB kneeling swing to stand
4. DB press w/alternating leg raises
5. DB alternating bent over fly to front raise – (can use 2 light Db’s)
6. DB squat thrust

Block #5- 8 min – Strength/cardio

1. DB S/L RDL knee tuck to lateral lunge – 1 DB
2. DB reverse lunge pass thru
3. DB S/A swing
4. DB squat jump pick up
5. DB sit up to press