6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 seconds of rest after 6th exercise

1. Mini sumo squat pumps
2. Curtsy lunges
3. Banded tap backs
4. Hip thrust
5. Squat hold
6. Dumbbell swing thrust

2 minute abs - 1. Weighted crunch pulse - 2. Plank shoulder taps

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest after 6th exercise

1. Leap frog, backwards duck walk
2. Single arm bent over row
3. Double burpee! (Ouch)
4. Weighted squat pause
5. Skater strides
6. Plank tippy toe crawls

Finish with 2 minute abs - 1. Weigh...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 seconds of rest after 6th exercise

1. Shuffle taps
2. Sit up, crab extension
3. Twisters, high knee cross
4. Weighted oblique pull, knee to elbow pull
5. Weighted twist raise
6. Plank reach pause

2 minute bicep curls for the fi...

6 exercises - 6 circuits - 40 seconds work - no rest - 45 second rest after 6th exercise

1. Jumping jacks, kicks
2. Knee thrust military press
3. Reverse lunge curls
4. Walkout push up
5. Lateral low lunges
6. Sprint, one legged hops

6 exercises - 3 circuits - 1:20 work - 20 seconds rest - no cycle rest

1. Around the worlds
2. Double leg banded bench raises
3. Step up kick backs
4. Squat side kicks
5. Banded weighted hip thrust pulses
6. Banded weighted stiff legged deadlifts

LETS GET IT BABY! WOOO

6 exercises - 4 circuits - 1:00 work - 12 seconds rest - 40 seconds cycle rest after 6th exercise

1. Squat punches
2. Arnold press squat
3. Bicep curl squat
4. Sumo squat
5. Double reverse lunge squat
6. Squat hold jump

2 minute abs - 1. Scissor, cross kicks 2. Side crunches

6 exercises - 4 circuits - 1:00 work - 12 seconds rest - 40 seconds cycle rest after 6th exercise

1. Sprint twists
2. Bird dogs
3. Lateral bear walks
4. Reverse burpee
5. One arm beast holds
6. Around the worlds

Finish with a 2 minute wall sit ;)

3 drop set - 6 exercises - 1:20, 1:00, 45 second work - 12 second rest - 32 second cycle rest after 3rd set.

1. Sprint jumps
2. Squat, 5 push up
3. Reverse lunge high knee
4. Rear delt raise
5. Animal crawls
6. Crab toe taps

End with a 4 minute challenge. 1. Downward dog push up 2. Alternating...

This is not a HIIT workout. It’s a slow tempo booty build.

6 exercises - 3 circuits - 1:20 work - 20 seconds rest - No cycle rest

1. Banded step backs
2. Banded weighted stiff deadlift
3. Weighted sumo squat + jump squat
4. Squat side kick
5. Around the worlds
6. Banded glute bridge abduction ...

30 Minute core focused HIIT workout

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest after 6th exercise

1. Jumping jacks, standing toe tap
2. Full extension sit up
3. Macarena planks
4. Full get ups
5. Sprint twists
6. Super duper slow bicycles ;)

Finish with...

Wow! Okayyyy this is a hard one for sure!

6 exercises - 8 drop sets - 8 seconds rest - 40 second cycle rest - timer will be 1st set 40 seconds, 2nd 30 seconds, 3rd 20 seconds, 4th 10 seconds. And repeat 5-8

1. Sprint leaps
2. Crouch walks, 5 squat
3. Flutter kicks, toe reaches
4. Deadlift tap b...

Grab those heavy weights! This is a slow tempo, controlled workout. This is not a HIIT style.

6 exercises - 3 circuits - 1:20 seconds work - 20 seconds rest - No cycle rest

1. Step up kick backs
2. Banded lateral laying down extensions
3. Weighted banded backward slides
4. Lateral lunges (slow ...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 seconds cycle rest after 6th exercise

1. Squat high knee punch
2. Chainsaws
3. Squat curls
4. Shuffle taps
5. Seated military press
6. Half burpee, double donkey kick

2 minute ab torch finisher - 1. Speed bicycle kicks, full get...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 seconds of rest after 6th exercise

1. 10x shuffles, 10x high knee
2. Laying down toe taps
3. Speed bicycle kicks, full sit up
4. Serbian twists
5. Standing X taps
6. Weighted crab taps

Finish with a 2 minute challenge 1. Rear de...

We took it outdoors to change it up. Same nasty Wednesday workout though ;) 6 exercises - 2 circuits - 1:50 work - 20 seconds rest - 50 second cycle rest after 6th exercise

1. Sprint hops
2. Single arm row, press
3. Star planks
4. Deadlift tap backs
5. Walkout mountain climbers
6. Shuffle late...

30 Minute TOTAL BODY HIIT with Abs

6 exercises - 6 circuits - 35 seconds work - 8 seconds rest - 30 second cycle rest after 6th exercise

1. Shuffle taps
2. Bent over row
3. Skis
4. Slow squat jumps
5. Lunge hops
6. Squat push ups

2 minute ab finisher 1. 10 weighted crunches, 10 scissor kicks...

This is a different pace than our usual 30 minute HIIT. This is slow tempo. Very controlled. Heavy weights if you got them!

6 exercises - 3 circuits - 1:20 work - 20 seconds rest - No cycle rest

1. Single leg extensions
2. Thrusts - Feet together off the ground
3. Sumo squat pulses
4. Knee th...

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Side to side hop, high knee cross
2. Dumbbell full up/down
3. Walk out, 10 mountain climber
4. Side planks 5/side
5. Crab taps
6. Full sit up, weighted twist

To end this core workout pick...

6 exercises - 5 repeat sets - 40 seconds work - 10 seconds rest - 30 seconds of rest after the 5th repeat set

1. Squat punches
2. Toe tap, alternate limb lifts
3. Sumo squat
4. Push up, renegade rows
5. Baby walks
6. Reverse burpee into snatch

Ending with 2 minute Russian dancers

6 exercises - 4 circuits - 1:00 work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Squat high knee
2. Seated banded abductors
3. Knee thrusts
4. Couch hip thrusts/pulses 5x5
5. Stiff leg deadlift
6. Curtsy lunge pulses

2 minute abs - 1. V-sit scissors 2. Plank push up, Spider-...

6 exercises - 6 circuits - 40 seconds work - no rest - 45 second rest after 6th exercise

1. Shuffles
2. Alternate half crunch
3. Leg overs
4. Side to side twists
5. High knee down ups
6. Plank upside taps

End it with 100 squats ;)

6 exercises - 6 circuits - 35 seconds work - 8 seconds rest - 30 seconds rest after 6th exercise

1. Jumping jacks
2. Dumbbell alternate snatch
3. Squat cross punch
4. Burpee dumbbell snatch
5. Dumbbell squat baby steps
6. Lateral crawls, 3 push ups

2 minute ab finisher 1. Plank side steps 2...

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest after 6th exercise

1. Squat pause jump
2. Lateral lunge
3. Lay down adductor
4. Reverse lunge high knee hop
5. Single leg hip thrust
6. Kick backs

Finish with towel or slider abs

1 minute each - 1. Plank sli...

Hey hey! The widescreen video didn’t record so you’ll be watching the saved IG live video :)

6 circuits - 6 exercises - 40 seconds of work - no rest - 35 seconds rest after 6th exercise

1. Skater hops
2. Dumbbell full body ups
3. Squat jump into sprint
4. Elevated push up
5. Side step jump
6. ...