Full body, HIIT cardio, bodyweight resistance, and core workout. Workout features five different circuits and a finisher.

Accessories: None (Bodyweight only)
On the Mic: Amanda
Trainers: Chris and Ewa
Release Date: 11.22.20

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

1. Burpee plank get up to jump
2. Reverse lunge kick toe touch
3. 6 mtn climbers to 180 jump
4. Touch down squats
5. Alternating S/A squat thrust

45 second break between blocks

Block #2 – 5 min – BW upper – 3 rounds 30 sec of each 15 sec rest between rounds
1. Push up alternating knee touch
2. Reverse crunch to OH sit up
3. Plank jack shoulder tap (tap same time you’re plank jacking)

Block #3 – 2:55 BW lower – 20 seconds each – 2 rounds w/15 seconds rest after
1. Squats
2. Lateral lunge (right)
3. Lateral lunge (left)
4. RDL to alternating reverse lunge

Block # /4:15- lower body –Full body 20 seconds each /2 rounds w/15 second rest after round 1

1. Broad jump bear crawl back
2. Jumping jack jab
3. Inch worm to double knee tuck (like a donkey kick) – stand after each double knee tuck
4. Lateral squat hops – 2-3 each direction
5. Hamstring walk out
6. Sit up crab toe touch

Block #5- 8 min – repeat block #1

1. Burpee plank get up to jump
2. Reverse lunge kick toe touch
3. 6 mtn climbers to 180 jump
4. Touch down squats
5. Alternating S/A squat thrust