Crazy Sweaty Mess HIIT | Cardio w/ silent Strength+Abs

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This workout will burn 500-800 calories

(The strength section (20 min) plus ab bonus are silent!)

Cardio Section: Repeat the following exercises twice (50 seconds work, 10 second rest)

1) Prisoner squat jumping jacks
2) Plank Hops (square pattern)
3) high knees
4) Plie squats (3 pulses, 1 jump)
5) 1/2 burpee, jump in, jump out
6) skaters
7) deadlift, half burpee
8) 3 switch lunges, 1 kick
9) 2 punches, 2 surfers
10) drop kick into airplane

Strength Section: Repeat the following exercises 4 times (50 seconds work, 10 seconds rest)
1) Alternating back lunge with bicep curl
2) Sumo squats
3) army press
4) walking pushups
5) boxing combo (jab, cross, jab, bob&weave x 2)

Core Bonus:
1) Ball pass (20 reps)
2) Ball plank tap downs (20 reps)
3) tuck abs over ball (20 reps)
4) Side plank hip raise (20 reps per side)

Crazy Sweaty Mess HIIT | Cardio w/ silent Strength+Abs exercise 14.1 class 11
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Education	Upload TimePublished on 29 Jun 2014

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