HIIT [ 30 sec ON / 15 sec OFF ] You'll repeat the circuit 3 times (or more if you're looking for an extra burn :P), taking 1 min rest between each circuit.

List of exercises:
- Wide climbers
- Forearm plank rocks
- Bear row + side tap
- Reverse plank + leg raise
- Swimmer push-ups
- Superman cru...

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat the circuit 4 times, taking 1 min rest between each circuit.

List of exercises:
- Tabletop to bear (hold 5 sec - release 1 sec)
- Push-ups (on knees)
- Squats
- Glute bridge
- Side plank dips on right side
- Side plank dips on left side
- Alternating...

HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat this circuit 4 times, taking 1 min of rest between each circuit.

List of exercises:
- Step-out burpees
- Knee push-up to plank
- Floor touch to squat
- Bear row
- Roll back crunches
- Figure 4 heel tap (right foot)
- Figure 4 heel tap (left foot)

W...

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat the circuit 4 times, taking 1 min rest between each circuit.

List of exercises:
- Cross-step + floor touch
- Squats
- Lunges (right leg in front)
- Lunges (left leg in front)
- Glute bridge + abduction
- Bridge reach
- Bear + side tap

Workout playli...

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat this circuit 4 times, taking 1 min of rest between each circuit.

List of exercises:
- Side-to-side surfer squat jumps
- Squat hold
- Curtsy to squat
- Inchworm + knee-to-elbow 2 times
- Bear crawl (forward & backward)
- Lunge right knee up
- Lunge le...

Equipment: 2 light weights (~ 2 to 5 lbs)

HIIT [ 40 sec ON / 15 sec OFF ] You'll repeat the circuit 4 times, taking 1 min rest between each circuit.

List of exercises:
- Bent-over T's (1 light weight in each hand)
- Superman 'Y' to W's
- Push-ups (on knees)
- Crab hold
- Bear + back tap
- Table...

HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat this circuit 4 times, taking 1 min of rest between each circuit.

List of exercises:
- T's
- Y's
- W's
- Push-ups
- Leg lifts (with right leg)
- Leg lifts (with left leg)
- Crab toe touches
- Dynamic horse stance (right arm + left leg)
- Dynamic hors...

HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat this circuit 4 times, taking 1 min of rest between each circuit.

List of exercises:
- Half burpees
- Crab to reverse plank
- Superman paddle
- Diving movements
- Downdog split knee-to-elbow + opposite (right leg up)
- Downdog split knee-to-elbow + op...

Equipment: 2 light weights (~ 2 to 5 lbs)

Complete each exercise and the proper number of reps consecutively. Repeat the circuit 3 times. Take 1 min rest between each circuit.
Focus on doing the exercises slowly, with control and at your own pace. This is why you won't hear the "ding" sound bet...

HIIT [ 35 sec ON / 10 sec OFF ] You'll repeat this circuit 3 times, taking 1 min of rest between each circuit.

List of exercises:
- Low squat to burpee
- Back & side taps (with right leg)
- Single-leg hops (right leg up)
- Back & side taps (with left leg)
- Single-leg hops (left leg up)
- Knee-t...

Complete this 10 minute warm up sequence to prepare your body for your workout.

Complete this 15 minute warm up sequence to prepare your body for your workout.