HIIT Endurance

You will need a set of dumbbells and an exercise mat for this class.

5-Minute Dynamic Warm-Up (5 minutes), 28-Minute Workout (see below), 5-Minute Mobility and Static Stretch Cool-Down

Warm-Up:
Single leg reach
Isolated squat with tap
Squat reach
Side chop

Block 1 (80% Max Effort):
Lateral lunge rainbow crunch
Single leg squat into ISO lunge
Low lunge row to plank row
Overhead extension
Low lunge row to plank row
Plié shoulder press out
Plié forward palm alternate fly

Block 2 (90% Max Effort):
Ladder
Pull down front kick
lateral shuffle burpee
Plank side tuck
Cross arm jack
Side front kick around the world
Speed skater slide

Block 3 (80% Max Effort):
Table top fly pop squat
Alternating forward lunge lateral raise
Single leg row to press
Chest press leg raise
Tricep burn out
Weighted pelvic tilt
V-sit angle shoulder press

Cool Down