HIIT [ 50 sec ON / 10 sec OFF ] Repeat the circuit 3 times. Take 1 min rest between each circuit.

List of exercises:
- Low lunges + sky reach
- Low squat to hip opener
- Samurai squat
- One-hand push-up (hold 5 sec on each hand, then execute a push-up)
- Diving movements
- Opposite toe touches
...

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 [ 30 sec ON / 15 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit.

List of exercises:
- Half burpees
- Duckdive push-ups
- Dolphin elevator
- Crab to reverse table
- Crossover to hip opener
- Superman 'Y' to W's
- Sphinx to fo...

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

List of exercises:
- Surfer burpees
- Backside turn squats
- Cossack squats
- Side-to-side surfer squat jumps
- Glute bridge marches
- Jump lunge burpees
- Surfer squats
- Squat to squat ju...

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...

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...

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.

HIIT [ 30 sec ON / 10 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:
- Kick through burpees
- Dolphin push-ups
- Push-up + jack
- Diving movements
- Superman 'Y' hold
- Bear + single-leg ext...

HIIT [ 35 sec ON / 10 sec OFF ] Switch exercise at each interval. Repeat the circuit 3 to 4 times. Take 1 min rest between each circuit. Optional: 1 weight (~ 5-15 lbs).

List of exercises:
- Squat + backside turn (optional to use a weight)
- Squat crossed legs
- Squat pulses
- Squat + side lifts...