AUTOPLAY
Half Hour HIIT ( w/ 1 Detergent Bottle)
18 steps
Warmup Part 1
1. Warmup Part 1
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Warmup Part 2: (30 seconds each, 2 rounds total): Jog/Hammy Curls/ Diamond Jax
2. Warmup Part 2: (30 seconds each, 2 rounds total): Jog/Hammy Curls/ Diamond Jax
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Circuit 1: 2x total (switch sides) Exercise 1: Squat Snatch/OH Press with Reverse Lunge (30 seconds)
3. Circuit 1: 2x total (switch sides) Exercise 1: Squat Snatch/OH Press with Reverse Lunge (30 seconds)
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Circuit 1 Exercise 2: Split Stance OH Tricep Extension (30 seconds)
4. Circuit 1 Exercise 2: Split Stance OH Tricep Extension (30 seconds)
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Circuit 1 Exercise 3: Knee Slams for Speed (30 seconds)
5. Circuit 1 Exercise 3: Knee Slams for Speed (30 seconds)
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Circuit 2: 2x total (switch sides) Exercise 1: Squat Woodchop (30 seconds)
6. Circuit 2: 2x total (switch sides) Exercise 1: Squat Woodchop (30 seconds)
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Circuit 2 Exercise 2: Marching Side Row (30 seconds)
7. Circuit 2 Exercise 2: Marching Side Row (30 seconds)
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Circuit 2 Exercise 3: Pounce Position Hip Taps (30 seconds)
8. Circuit 2 Exercise 3: Pounce Position Hip Taps (30 seconds)
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Circuit 3: 2x total (switch sides) Exercise 1: Lateral Lunge with Bicep Curl (30 seconds)
9. Circuit 3: 2x total (switch sides) Exercise 1: Lateral Lunge with Bicep Curl (30 seconds)
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Circuit 3 Exercise 2: Lateral Leans (30 seconds)
10. Circuit 3 Exercise 2: Lateral Leans (30 seconds)
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Circuit 3 Exercise 3: Lateral Jumps Up & Over Bottle (30 seconds)
11. Circuit 3 Exercise 3: Lateral Jumps Up & Over Bottle (30 seconds)
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Circuit 4 (Core, 2x total) Exercise 1: Diamond Chest Pushups (8 reps, on knees or toes)
12. Circuit 4 (Core, 2x total) Exercise 1: Diamond Chest Pushups (8 reps, on knees or toes)
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Circuit 4 Exercise 2: Curl Table Top Single Leg Taps (with Bottle Static Hold, 30 seconds)
13. Circuit 4 Exercise 2: Curl Table Top Single Leg Taps (with Bottle Static Hold, 30 seconds)
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Circuit 4 Exercise 3: Straight Leg/Arm Curl Pulses (30 seconds)
14. Circuit 4 Exercise 3: Straight Leg/Arm Curl Pulses (30 seconds)
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Cardio Finale Alternate 1 Minute Steady State Jog & Knee Pulls with...
15. Cardio Finale Alternate 1 Minute Steady State Jog & Knee Pulls with...
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Sprint 1: 30 Seconds Low Jump Squats In & Out
16. Sprint 1: 30 Seconds Low Jump Squats In & Out
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Sprint 2: 30 Seconds Skater Jumps
17. Sprint 2: 30 Seconds Skater Jumps
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Sprint 3: 30 Seconds Frogger Jumps
18. Sprint 3: 30 Seconds Frogger Jumps
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