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Michele’s Favorite Combo Moves to Kill You HIIT Workout

One of my followers, Lena, had said I needed to do a workout that had my top 10 favorite exercises. I thought that was a great idea and decided to oblige her on her request. Do you know how hard it was for me to figure out which are my favorites. I hadn’t gotten half way through all my videos before I was up to 10. So I put together some of my favorite moves, and I added some of my favorite Burpees moves in between each one. Because we can’t have a workout without some Burpees. I tried to pick combination moves that target everything from upper, lower and core. I figured we could finish out with a bonus of some of my favorite leg moves. I also tried to incorporate in different pieces of equipment. I know some of you have different pieces you like to use. Don’t worry if you don’t have them, these moves can be done on the floor with no problem. Remember to work at your fitness level and take breaks when you need to.

The full breakdown is below:

Set timer for 5/1:00/15/50/5
the 1:00 is for the combo move, and the 50 seconds is for the Burpee

1. Alternate 1 Arm Burpee with Front Raise Chair Sit
Duck Walk Burpee – 2x Low Squat Pulse/4x Duck Walk/Hop into plank/Hop up

2. (Olivia’s) Low Squat Position – Kneel Down/Up to low squat & Step Out to Side Squat
2x Cross Hand Walk Push-up – Toe Tap Opposite Hand Right then Left/Hop up

3. Light Good Morning to Alternating Reverse Cross Over Lunge
Low Broad Jump Burpee

4. Downward Dog to Plank Push-up/Hold/Elbows Down – Up to Bag Drag
Box Jump Burpee

5. Plank – Weight in Right Hand Row – Hop feet in and dumbbell curl/hold/Up twist & punch over left shoulder
Walk out to Push-up/Hop into Squat/hold/Bicep Curl/Hop up and Turn

6. Plank – Weight in Left Hand Row – Hop feet in and dumbbell curl/hold/Up twist & punch over right shoulder
Walk out to Push-up/Hop into Squat/hold/Bicep Curl/Hop up and Turn

7. Elevated Toe Tap to opposite hand right then left/Frog hop
Box Jump Burpee

8. Egg Drop Combo – Hold Ball & hop forward/Ball overhead 6x Jump Lunge/Drop Squat/Ball to floor & hop over/3x Low Pulse Squat/reach through and grab ball/hop turn to repeat
Low Broad Jump Burpee

9. Squat & toss ball overhead/Catch in Low Squat/Hold/Tap out right then left/hop into a plank and knee drive right then left. Hop up and repeat
2x Cross Hand Walk Push-up /Toe Tap to opposite hand right then left/hop up and repeat

10. 6x Mountain Climbers/2x V-hop right then left/Hop in Clean & Press
Duck Walk Burpee – 2x Low Pulse Squat/4x Duck Walk/hop into plank and hop up

Bonus: Leg 10/30 12 rounds (each group of legs)

1a. Right Leg Planted on BOSU or Floor: Left Leg Reverse Cross Over Lunge to Kick left out
1b. Right Leg Planted on BOSU or Floor: Left Squat Out then Left Reverse Cross Over Lunge
1c. Left  Leg up to Bench – Right Knee Lift/down & out to Left side squat
1d. Squat in front of Box/Step up Right Foot and Left Glute Lift

2a. Plies Squat with Alternating Side Lunge
2b. Squat w/Figure 8 Kettlebell to Alternate Side Leg Lift
2c. Right Side Lunge to BOSU or Floor – Right Reverse Cross Over Lunge
2d. Left Side Lunge to BOSU or Floor – Left Reverse Cross Over Lunge

3a. Left Leg Planted on BOSU or Floor: Right Leg Reverse Cross Over Lunge to Kick out Right
3b. Left Leg Planted on BOSU or Floor: Right Squat Out then Right Reverse Cross Over Lunge
3c. Right Leg up to Bench – Left Knee Lift/down & out to Right Side Squat
3d. Squat in Front of Box/Step up Left Foot and Right Glute Lift

4a. Ball between legs – Low Pulse Squat
4b. Ball Up (BOSU) Right Leg on Ball Glute Hip Lift
4c. Ball up (BOSU) Left Leg on Ball Glute Hip Lift
4d. Both Feet on Ball – Legs Wide Pulse legs out while lifting up

Enjoy,

Michele