Olivia’s Squat & Lunge Attack HIIT Workout

I had a request from Olivia, one of my subscribers and loyal followers. She wanted to know if I would do a lunge and squat focused workout. So today I will focus on the lower body, but there are a handful of exercises in there that will hit the abdominals and a little upper body as well.

The exercises can all be done on the floor or on a box, BOSU Ball or bench. If you don’t have one that is alright. The moves all work from the floor, and you will still feel it. Feel free to use weights if you want to make it a little more challenging. I will show you the exercise modifications for each exercise as we go through. Remember to work at your level, and take breaks when you need to.

The workout breakdown is below. I do have my 18″ box, BOSU Ball, Ugi Ball, Steel bell, 12 and 20 lb Kettle bell and my 30 lb sandbag.

Part 1: Set timer 15/1:00 3 rounds

1. (Weight in Front on Floor) Squat Down & Flip Bag to Right Shoulder/Hold/ Left Reverse Lunge/Squat & Lower bag to Floor/Wide Jump Squat to Close. Squat & repeat to Left Shoulder

2. Drop Squat/Catch ball in low squat/Hold/tap ball to right then left/Hop to plank then hop in & up. Repeat

3. Burpee with Front Cross Jump Lunge

4. Right Side Lunge to Right Leg Step up to bench & Left Knee Up. Down Repeat

5. Right Side Lunge to Kick Right Leg Front

6. Left Side Lunge to Left Leg Step up to bench & Right Knee Up. Down Repeat

7. Left Side Lunge to Kick Left Leg Front

8. Burpee Heel Click Jack

9. Right Front Lunge (Weight on Right Shoulder)/Hold/Press weight over to left shoulder/Left Reverse Lunge. Repeat with Left Front Lunge

10. 2x Side Wide Squat to Right w/Left Up-right row – Right Side Lunge & pass weight between right leg. Repeat going left

11. 4x Duck Walk Burpee – Hop to Plank – Hop in & up to turn. Hop feet to ball (no ball – Walk out to plank) Push-up – Hop feet back in & 2x Low pulse squat. Repeat

Part 2: Set Timer 10/50 3 rounds

1. 4x Squat w/Alternating Front Kick – 4x Squat tap opposite hand to foot
2. Right Kettlebell Clean/Hold/Squat & Press
3. Right Single Leg Balance Squat with Shoulder Press
4. Plank Tap Opposite hand to foot
5. Right Turkish Get up
6. Right Side Kettlebell Windmill
7. Step Out Wide Squat Kettlebell Swing
8. Left Kettlebell Clean/Hold/Squat & Press
9. Left Single Leg Balance Squat with Shoulder Press
10. Kneel Down/Up – Step out wide squat pulse 3x & Reverse Cross Over lunge pulse 3x
11. Left Turkish Get up
12. Left Side Kettlebell Windmill

Part 3: Abdominals 10/40 3 rounds

1. Plank Knee Tuck Right then Left to Press Back Pike tap opposite hand to foot
2. Bird Dog Right Leg/Left Elbow
3. Bird Dog Left Leg/Right Elbow
4. Plank Saw Front & Back
5. Plank Right Leg to Side Tap & tap right foot on top of left
6. Plank Left Leg to Side Tap & tap left foot on top of right



Strength and Cardio HIIT Workout

I am getting a lot of chatter on my Youtube channel about different workouts. Daniela asked if I could do another workout like the format for the “Don’t Touch Me I’m Sweaty” Workout. I love when people ask for stuff because I know they are doing the workouts. And if you know this workout, then you know that it is not an easy one. I upped the crazy factor in this workout. During the intervals for the cardio move, I have you doing a strength based move for the 15 second rest period. You don’t need to do this, but if you would like to challenge yourself a little more, then keep moving along with me during the 15 second break. Remember, you can take breaks when you need to. Always work at your fitness level, but make sure you push yourself a little out of your comfort zone. You need to push a little harder if you want to make changes.

The workout breakdown is below. I used my 30 lb sandbag, 15, 12, and 10 lb dumbbells, 20 lb kettlebell, 10 lb Steel bell, 18″ box and Stability Ball. I will show you the modified moves for each exercise. No need to worry if you don’t have certain pieces of equipment. Many of my subscribers have different pieces of equipment and I like to show how each one can be used for the moves. I have also thrown in a BOSU Ball Bonus. You don’t have to do it on the same day, but if you want to it will be at the end of the video.

Part 1: You will be doing the first move for a set number of repetitions.
Then Set timer for :15/:45 4 rounds (you will do all of them before moving on to next number)

1. Stability Ball Hand Off to V-Up                                                                          15x
Shoulder Press (:15)/Skier Swings (:45)

2. Squat Weight to Side to Up-Right Row                                                              20x
Twisted Side Raise (:15)/Seal Jack Touch Hand to opposite foot (:45)

3. Right Side Lunge to Right X-Over Lunge                                                           20x
Right Arm Shoulder Press (:15)/Right Arm Burpee Chair Sit Front Raise (:45)

4. Left Side Lunge to Left X-Over Lunge                                                                20x
Left Arm Shoulder Press (:15)/Left Arm Burpee Chair Sit Front Raise (:45)

5. Right Leg Step Up to Bench with Left Knee up – Down & Reverse Lunge        20x
Dips (:15)/Reverse Lunge – Kick Front then back & Jump Switch Lunge (:45)

6. Left Leg Step Up to Bench with Right Knee up – Down & Reverse Lunge        20x
(:15) Bench Push-up/(:45) 2x Jump Lunge to Box Jump Burpee

7. Sumo Squat with Alternating Knee Lifts                                                              20x
(:15) Bicep Curl/(:45) Surfer Burpee to Jump Tuck

8. Sandbag Clean & Press                                                                                      20x
(:15) Kickbacks/(:45) 2x Overhead Jump Lunge/2x Overhead Press with Jumping Jack

9. Push-up to Opposite Arm & Leg Lift                                                                    20x
(:15) Around the World Right/(:45) Low Broad Jump Burpee

10. 3x Plies Pulse to Plies Jump Squat/Hold/Side Lunge right then left                 20x
(:15)j Around the World Left/(:45) Side to Side Jump Lunge touch ground

Part 2: BOSU Ball Bonus :15/1:00 2 rounds

1. (Top of BOSU) Kneel Down then Squat Out to Right Side then Left (Repeat)
2. (Top of BOSU) Low Squat – Hold – Bicep Curl Reverse Lunge right then left -back to squat
3. Right Side of BOSU – Hold weight in Right Hand & hop into plank/Left hand on BOSU and Right hand on Dumbbell/Right Dumbbell Row – hop in & up
4. (Top of BOSU) Stand & Shoulder Press Right then Leftr
5. Left Side of BOSU – Hold weight in Left Hand & hop into Plank/Right hand on BOSU and Left hand on Dumbbell/Left Dumbbell Row – hop in & up
6. (Balance on BOSU – Ball down) Side Raise Out – Touch in Front of Chest – Back out to Side then down
7. Toe Tap to BOSU (Either on top & tap to sides or Straddle BOSU)
8. Squat Down to BOSU – Roll back on BOSU – Up to Squat & Press Overhead
9. Burpee BOSU Push-up/4x Strict Mountain Climbers
10. (Top of BOSU) Squat & Alternate Wood Chop

Ab Finisher: 1:00 4 rounds

1. Plank – Feet on BOSU – Bend Knees toward floor (Alternate)
2. Plank – Feet on BOSU – Pull Knee to Opposite Elbow with Twist
3. Lower Back Against BOSU – Pelvic Tilt
4. (Lay on top of BOSU) Alternating Leg Lift – Twist Opposite Arm to Leg




Did Someone Say Inner Thighs HIIT Workout Video

So it seems that some of the subscribers need a little more in the inner thigh area. Well have I got the burnout for you. After we do a few rounds of Cardio HIIT, we will finish it off with some targeted thigh work. There is not much equipment needed for this workout today. You can get away with just a box or bench or the BOSU Ball. If you don’t have any of those, no worries, everything can be done on the floor. Remember to work at your fitness level and take breaks when you need to.

The breakdown is below.

Part 1: Set timer for 10/50 3 rounds

1. 2x Toe Tap on BOSU to Side Turn Jump Squat
2. V-Up on BOSU
3. Broad Jump Burpee – 4x Duck Walk Back
4. Seal Jacks (Touch Ground with Opposite Hand) Feet Wide
5. (Feet Elevated) Plank Toe Touch Opposite Hand to Opposite Foot
6. 10x Mountain Climbers/5x Frog Hops
7. Yoga Push-up
8. (Feet Elevated) 2x Plank Jack/Elbow Plank Down – Up/Hold/Toe Tap right then left
9. Ski Hop Right then Left to Sandbag Clean & Press
10. Hovering Star Crunch

Part 2: 1:00/:45/:30 3 rounds (do all 3 before moving on to next exercise)

1. Sumo Squat (Tap foot in to other foot)/Plies Hold down & Pulse/Plies Pulse Up
2. Sumo Squat to Right Lunge/Hold Right Lunge 2x down & 2x up/Pulse Down
3. Sumo Squat to Left Lunge/Hold Left Lunge 2x down & 2x up/Pulse Down
4. Squat/Thigh Burner/Pulse Up from down position
5. Plies Jump Squat to Plank/Squat to Curtsy Lunge/Squat to Alternate Side Lift
6. Bridge Lift Up & Out/Hold Up & Pulse Out/Hold Up & Out Pulse



Total Body Combo HIIT Move Workout

I have not done a workout format like this in a while. I thought that I would do all lower body for the first part, then upper body for the next part and then finish off with some abdominal work. All the moves are combinations, so we are going to need a little more time on the clock to get the move in a couple of times for it to feel effective.  If you have been following my videos you will recognize the moves. I don’t think any are new, but just pieced together differently. I have the sections broken up that way if you want to do only legs and save upper body for another day, you can. The breakdown is below. There are three sections of HIIT, and each section focuses on a certain part of the body.

Part 1: Lower Body 15/1:20 3 rounds

1. Ski Hop Right & Left/2x Jump Lunges/Box Jump to Plank
2. (BOSU, Box or Floor) Right Wide Squat/Reverse Cross Over Lunge/Right Side Leg Lift
3. (BOSU, Box or Floor) Left Wide Squat/Reverse Cross Over Lunge/Left Side Leg Lift
4. Surfer Jump/2x Pulse Back/Plank to Tuck Jump
5. Sumo Squat – Step Right Foot in (Bicep Curl)/Right Side Lunge Touch ground with weight then Pull Right Knee in & circle weight around & to Knee
6. Sumo Squat – Step Left Foot in (Bicep Curl)/Left Side Lunge Touch Ground with weight then Pull Left Knee in & circle weight around & to Knee
7. Wide Squat Right then Wide Squat Left/hold/Thigh Burner right then left/ Plank Frog Hop – hold in squat & twist right arm to ceiling and left to floor/Plank Frog Hop – hold in Squat & twist left arm to ceiling and right to floor/hop up and repeat
8. Alternate Side Lunge – weight to outside of knee/Clean to chest/hold for Squat & Overhead Twist

Part 2: Upper Body 15/45 3 rounds

1. “Y” Arms/Side Raise/Touch Front with palms twisted up
2.. Bicep Curl/Up-Right Row/Wide Bicep Curl
3. 2x Single Shoulder Press/2x Arnold Press
4. Bicep Curl to Overhead Press to Tricep Extension
5. 4x Dips/4x Tricep Extension
6. Bent Elbows Side Raise/hold/V Arms (Palms at Pelvis Raise in Front)/Overhead Press
7. Right Bicep Curl (Hold)/Left Bicep Curl (Hold)/Right Overhead Press (hold)/Left Overhead Press (hold)/Shoulder Press & Lower down to repeat
8. Dumbbell Squeeze/Front Raise – Bend Elbows at Shoulders/Dumbbell Rear Flyes

Part 3: Abs 10/50 3 rounds

1. Right Side Plank Hip Dip
2. Lay on Right Side – Bicycle Right knee in & left Elbow to right knee
3. Left Side Plank Hip Dip
4. Lay on Left Side – Bicycle Left Knee in & right Elbow to Left Knee
5. Roll up – 4x Russian Twist – Roll back down



Total Body HIIT Challenge Workout Video

Well I started out thinking I would do 3 rounds of the first part. After getting through most of the third round I decided to go for a fourth. You don’t need to do all four rounds. I just felt very energetic today. I have a leg finisher for the bonus round. So watch it before you decide to do all four rounds with me. You can also save the bonus and do it on a completely different day. Remember to work at your fitness level, and take breaks when you need to. The workout breakdown is below. I used the 15 lb dumbbells, 20 lb kettlebell, EZ Curl bar with 40 lbs, and my 10 lb Ugi ball and Steel bell. You don’t need to do any weight, nor do you need to do the jumps.


Part 1: Set timer for 15/1:00 for 3 rounds

1. Renegade Row to Manmaker
2. Thigh Burner Burpee – to Olivia’s Squat (squat wide to reverse cross over lunge)
3. Frog Hop/Hold/Tap opposite hand to foot- Press to Pike tap opposite foot with hand
4. Right Leg (planted) Walk out to 1 legged Push-up (L.)/Hop foot in & Hop turn (Repeat with Left leg planted)
5. Light Good Morning to Reverse Cross Over Lunge
6. Plies Squat Jump into Plank/Hold/Elbow Plank Down – Up (on the elbows Punch arm forward before coming back up)
7. Weighted Roll-up – Drop weight to side – Roll over to Side Plank Hip Dip – Roll Back and down.  Repeat going to opposite side
8. Right Reverse Lunge to Round House Kick – Step right leg to side and tap left hand to right foot (Repeat with Left Leg Reverse Lunge)
9. 2x Strict Mountain Climbers/2x Plank Jack – hop in & Tuck Jump
10. Clean & Press Right/Hold Overhead/Right Reverse Lunge/Down to chest and circle around to bicep curl (Repeat)
11. Clean & Press Left/Hold Overhead/Left Reverse Lunge/Down to chest and circle around to bicep curl (Repeat)
12. 4x Jump Lunge with weight overhead/Drop Squat/Hold/Broad Jump & hold in low squat – 4x Low Pulse Squat/Hop into Plank & Knee Drive right and left/Hop up & turn (Repeat)

Part 2: Bonus Legs – Stopwatch & 1:00/:45/:30/:15

(Do 10x Squat between each exercise)
1. Hold Low Pulse Squat
2. Hold Low Tap to Side Right and Left
3. Hold Low Tap to Back Right and Left
4. Runner’s Stomp Right
5. Runner’s Stomp Left