FITSQR Live @ Home

  • JULY 10TH HARD”CORE” HIIT

    In this Hard”CORE” HIIT you be doing 6 exercises - 4 circuits - 50 seconds work - 10 seconds rest with a 40 second cycle rest after the 6th exercise.

    1. Banded Squat x6 high knees
    2. Banded knee in’s
    3. Oblique twist high knee
    4. Plank opens
    5. Weighted Russian twists
    6. Single arm plank slides
    ...

  • JULY 8TH TOTAL BODY WILD!!!

    For this WILD WEDNESDAY we have a 6 drop set, very low rest period.

    6 exercises - 6 drop set - 35 seconds work - 5 seconds rest - 25 seconds rest after 6th set.

    1. Crab toe touch, kicks
    2. Squat press
    3. Leap, backwards sprint
    4. Weighted get up’s
    5. Jumping jacks, squat jumps
    6. Goblet squats...

  • JULY 7TH BOOTY HIIT!

    Get ready to burn your buns huns!

    6 exercises - 3 circuits - 1:10 work - 15 seconds rest - 45 second cycle rest after 6th exercise

    1. Banded lateral lunges high tempo
    2. Banded, weighted lateral lunges slow tempo
    3. Banded couch hip thrusts
    4. Banded, weighted couch hip thrusts
    5. Banded donke...

  • July 6th Total Body Kickoff + Abs

    6 EXERCISES - 3 CIRCUITS - 1:10 SEC - 15 REST - 45 CYCLE REST

    1. LEAP FROG SPRINT BACK
    2. STIFF LEGGED DEADLIFT
    3. 5 HIGH ROW + JUMPS IN OUT
    4. ELEVATED PUSH UP
    5. X TOUCHES
    6. SUMO SQUAT + BICEP CURL

    FINISH OFF WITH 1:30 OBLIQUE TWISTS
    75 SQUATS TO FINISH

  • July 3rd Hard”Core” HIIT

    6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest.

    1. Banded squat high knee crunch
    2. Couch plank knee to chest
    3. Weighted full extended leg lifts
    4. Banded V-sit bicycles
    5. Banded mountain climbers
    6. 5x plank push up - alternate limb lifts
    6.5. 25 crunche...

  • July 1st! Canada day full body HIIT

    This 30 minute full body HIIT will challenge you to the max!

    6 exercises - 5 drop sets - 40 seconds work - 10 seconds rest - 30 second cycle rest after 5th drop set

    1. Squat kicks, squat punches
    2. Banded flys (or weights) banded hip thrusts
    3. Triple shoulder raise
    4. Goblet squats slow tempo
    ...

  • June 30th BOOTY HIIT

    Fire up the booty, lets go!

    6 exercises - 4 circuits - 50 seconds work - 10 seconds rest - 40 seconds cycle rest after 6th exercise

    Grab your band, weight.

    1. Side to side steps
    2. Mini squat jumps
    3. Donkey kicks
    4. Plank left lifts
    5. Squat half moons
    6. Prisoner full squat

  • June 29th Total Body Kickoff

    In this 30 minute full body workout you’ll be wishing you had a pool to jump in :)

    6 exercises - 4 circuits - 50 seconds work - 10 seconds rest - 40 second cycle rest after 6th exercise

    1. Banded sprint dance
    2. Push up, shoulder tap, floor squat
    3. Banded jump squat, lunge hops
    4. Banded squ...

  • June 26th Hard”core” HIIT

    In this HIIT we’ll be focusing on your CORE! Wooo!

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

    1. Banded power knee’s
    2. Weighted full crunch
    3. Standing oblique twists, high knee
    4. Weighted side plank reaches
    5. Reverse burpee
    6. Banded v-sit b...

  • June 25th Upper Body HIIT

    This 30 minute upper body HIIT will FRY your shoulders.

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

    1. In and out push up
    2. Squat bicep curl
    3. Renegade row, front raise
    4. Tricep dip, leg raise
    5. 180 shoulder raises
    6. Floor hops

    3 minut...

  • June 24th Total Body Wild!

    6 exercises - 6 circuits - 40 seconds work - Rest 45 seconds only after 6th exercise.

    Here are your exercises.

    1. SQR lunge hops
    2. Knee military press
    3. Slow/fast bicycle kicks
    4. Goblet squat pulses
    5. Punches n kicks
    6. Squat push up - Jumping jacks

    3 minute ab finisher.

    1. Oblique rainbo...

  • Total Body Booty HIIT | June 23rd 2020

    Total body booty HIIT - 30 minute booty FULL workout!!

    6 Circuits | 4 Exercises
    - 1 minute of work
    - 12 seconds of rest
    - 40 seconds of cycle rest after 6th exercise

    Exercises:
    1. Lunge Skips
    2. Weighted Squat Side Kicks
    3. Step Squat 360
    4. Banded Glute Bridge Abduction
    5. Band...

  • Total Body Wild | May 27th 2020

    6 Circuits | 6 Exercises
    - 37 seconds of work
    - Rest only after 6th exercise for 1 minute

    Exercises:
    1. Weighted Jumping Jacks
    2. Pike Push Ups
    3. Crab Toe Touches
    4. Banded Lat Pulldown
    5. Burpees
    6. Goblet Squat