FIRE AND ICE

This workout is a HIIT circuit workout involving strength and cardio drills. Start with strength exercise 1 for 30sec. When finished move immediately into the second exercise which is more cardiovascular in nature. Continue this pattern of 30sec per exercise. You will find that every other exercise alternates strength and cardio drills. Perform 6 total rounds through the workout. If an exercise has a right and left side to it, make sure to spend half of the 30sec interval on each side.

HIIT Circuit: (30sec strength, 30sec cardio) x6

1- Deadlift curl press

2- Prone tuck jump

3- Under leg lunge

4- Criss cross hop

5- Stagger push-up

6- High knee run

7- 1 leg, 2 arm row

8- Wide skip

9- Superman

10- Leg flutter kick

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01

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

02

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

03

UNDER LEG FORWARD LUNGE

TIPS:

Lunge forward and pass the weight under the lead leg.

04

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

05

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

06

HIGH KNEE RUN IN PLACE

TIPS:

Run with high knees.

07

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

08

WIDE SKIP IN PLACE

TIPS:

Skip with wide feet.

09

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

10

SUPINE FLUTTER KICKS

TIPS:

Lay on back keeping core tight and kick feet back and forth.