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HIIT Cardio and Strength Workout Video

I am back and fresh off a much needed break. My husband took care of the boys and sent me away for a relaxing week at the spa. It was just what I needed. Now it is time to get back to work. I have a new workout today. Everyone has been commenting on the longer cardio intervals, so today I will do a workout that has a minute and twenty second work and then a 40 second strength move.  All the moves can be done with modifications. I will show you the beginner move and the advanced. You do the move that suits your fitness level. I will be using a 20 lb kettelbell, 15 lb dumbbells and  10 lb dumbbells. Then we will finish off with a circuit for abdominals. The workout breakdown is below.

Part 1: 10/1:20/10/40 3 rounds

1. Right Front Lunge – Left Bicep Curl/Right Knee Lift & Press Overhead/Right Side Lunge – Weight to Floor – Up and twist overhead to left

(40) Sumo Squat Walk Right – Weights Down & Step In Press weights overhead

2. Left Front Lunge – Right Bicep Curl/Left Knee Lift & Press Overhead/Left Side Lunge – Weight to Floor – Up and twist overhead to Right

(40) Sumo Squat Walk Left – Weights Down & Step In Press Weights overhead

3. Right Clean & Snatch/Down to Chest Bicep Curl/Press Overhead & hold/3x Right Reverse Lunge Pulse with Tricep Extension

(40) Renegade Row Right then Left – Hop Feet In & hold for Bicep Curl

4. Left Clean & Snatch/Down to Chest Bicep Curl/Press Overhead & hold/3x Left Reverse Lunge Pulse with Tricep Extension

(40) Curtsy Lunge with Bicep Curl

5. Downward Dog to Plank Push-up/Hold Elbow Plank Down – Up/Frog Hop

(40) Downward Dog Tricep Extension (Bend at elbows/touch forearms to Floor)

6. 2x Cross Hand Walk Push-up/Hop Feet in – Hold Squat & tap opposite hand to foot then Thigh Burner Right then Left

(40) Reverse Lunge with Side Rotation – Weight to outside of Knee

7. Alternating Elbow Plank Down – Up/Twist to Side – Elbow Crunch to Floor then Bottom knee to Chest

(40) Alternating One Legged Dip

8. Right Leg Down/Up – Squat Wide to Reverse Cross Over Lunge/Hold/Round House Kick to Plies Jump Squat

(40) Up-Right Row to Bicep Curl

Part 2: Bonus Abs 10/50 3 Rounds

1. Stability Ball Hand Off
2. Alternating Single Leg V-up Crunch
3. Hovering Star Crunch
4. Right Side Bicycle Crunch
5. Left Side Bicycle Crunch
6. Buzz Saw Plank
7. Hyperextension

Enjoy,

Michele