30 minute HIIT workout brought to you by www.FITSQR.ca

6 Exercises - 4 Circuits - 55 seconds of work - 12 second rest - 45 second cycle rest after 6th exercise

30 minute HIIT workout brought to you by www.FITSQR.ca

    1. Sprints, lunge hops
    2. Crab high punches
    3. Plank around the wo...

30 minute HIIT workout brought to you by www.FITSQR.ca

6 Exercises - 4 Circuits - 55 seconds of work - 12 second rest - 45 second cycle rest after 6th exercise

30 minute HIIT workout brought to you by www.FITSQR.ca

    1. Tap back, high knee punches
    2. Triple squat, squat jump   
    3. C...

1. Jog, sprints
2. Thrusters
3. Renegade rows
4. Single arm crunch

1. Foot touch squats
2. Chest press
3. Bicycle crunch
4. Thrusters

1. Reverse crunch
2. Crunch pulses
3. Side plank extension
4. Plank knee crunch

1. Lateral lunges
2. Weighted prisoner squats
3. Thrusts
4. Reverse lunges

1. Sprint and twists
2. Squat duo
3. Row variations
4. Hip dip... with a chip
5. Stiff legged deadlift - Military press
6. Turkish get up - Alternate toe extension

20 minute abs and arms - 4 exercises - 5 circuits - 40 seconds work - 15 seconds rest

1. Negatives
2. Dip double kick
3. Triple shoulders
4. Plank knee twists

1. Side plank extensions
2. Squat opens
3. Side scissor
4. 90 extension

1. Side step jump shot
2. vsit crunch
3. Bear crawl
4. Mini crunch punch

1:00 work - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Reverse lunge pulse
2. Butterflies
3. Single leg couch thrusts
4. Prisoner squats
5. Heel pulses
6. Side steps

1:00 work - 15 seconds rest - 30 second cycle rest after 6th exercise.

1. Sumo jacks
2. Couch thrusts
3. Sumo back steps
4. Plank leg ups
5. Donkey kicks, leg ups
6. Squat pulse jump

1. Cat cow
2. Hip flex leg up
3. Leg over hugs
4. Butt reaches
5. Cross pulls
6. Butterfly

1. Jumping jacks, roundhouse kicks
2. Spider-Man plank
3. Skip crunches
4. Single leg overhead rainbows
5. Heel taps
6. Side plank crunches

1 Minute work - 15 seconds rest - 30 second rest after 6th exercise

1. High knee cow pets
2. 4 tap plank
3. Mountain climbers
4. Crab taps
5. Shuffles
6. Leg raise

1. Side leg lift
2. Lateral lunge hop
3. Frog thrust
4. Down dog leg kick
5. Double lunge
6. Fire hydrants

4 circuits - 6 movements - 1:00 work - 15 seconds rest - 30 seconds cycle rest

1. Single leg reach
2. Pigeon pose
3. Hip twists
4. Prayer squats
5. Spread em reaches
6. Squat knee twists

6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 seconds rest after 6th exercise

1. Reverse lunges
2. Single leg bridges
3. Starfish
4. Glute extentions
5. Split squat
6. Power skip

6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Jumping jacks
2. Seated tap
3. Double lunge
4. Plank tap tap kick kick
5. Squat side step
6. Heel heel toe tap

1. Plank rows
2. Knee opens
3. Banded pull downs
4. Pit swings
5. Plank row holds
6. Banded crunch

Drop sets! 6 drop sets - 6 exercises - 1:00, 50 seconds, 40 seconds, 30 seconds, 20 seconds, 15 seconds - 8 second rest and 40 second cycle rest after 6th set

1. Duck walk raise
2. Butt up chest press
3. Front, rear raises
4. Sumo pulses
5. Banded flys
6. Plank leg lifts

Drop sets! 6 drop sets - 6 exercises - 1:00, 50 seconds, 40 seconds, 30 seconds, 20 seconds, 15 seconds - 8 second rest with 40 second cycle rest after 6th set

1. Curl wing out
2. Russian twist drop
3. Banded high row
4. Plank steps
5. Curls n tris
6. Crunch punch + Heel tap

Drop sets!!! 6 drop sets - 6 exercises - 1:00, 50 seconds, 40 seconds, 30 seconds, 20 seconds, 15 seconds. Wowie. 8 Seconds rest and 40 second cycle rest after the 6th drop set.

1. Low lateral lunges
2. Single arm crunch double kick
3. Suitcase squat, stiff deadlift
4. V-sit weight pass kicks
5...

6 exercises - 6 circuits - 35 seconds work - 8 seconds rest - 40 second cycle rest

1. Jog kicks
2. Knee twists
3. Reach those toes
4. Punches, reach overs
5. Hip rocks
6. Overhead mantis