Uploaded April 2020 | Updated September 2026, 21 hours ago

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Workout Description: (all intervals 45:15)

Warmup:
1)Jumping jacks
2) bird-dog
3) Down dog into pushup
4) cossack squats

Upper/Core Focused HIIT (complete 1 round)
1) Plank Step overs
2) kneeling shoulder press R
3) Kneeling shoulder press L
4) Tricep pushup burpees
5) leg raises
6) rear delt fly
7) tricep dips
8) plank row R
9) rear delt fly
10) plank row L
11) reverse plank
12) kneeling shoulder press R
13) kneeling shoulder press L
14) staggered pushups
15) Russian twist

Finisher:
20 weighted squats
60 seconds plank
20 weighted squats
60 seconds reverse plank
20 weighted squats
60 seconds plank
20 weight squats
60 seconds reverse plank
20 weighted squats