HIIT Max Performance

You will need one dumbbell and an exercise mat for this class.

5-Minute Dynamic Warm-Up (5 minutes), 25-Minute Workout (see below), 5-Minute Mobility and Static Stretch Cool-Down

Warm-Up:
Airplane to single leg squat
Balancing curtsy squat to standing start
Crouching tiger down dog flow
Super man single arm reach
Plank-ups lunge reach

Block 1 (80% Max Effort):
Squat press out
Body slam
Reverse lunge row to forward lunge
Plank kick back, row to side plank
Lateral lunge chop, forward and reverse
Beggars plank

Block 2 (90% Max Effort):
Squat jump with isolation
Plank jack isolated push-up
X-men squat plank 4:1 ratio

Block 3 (80% Max Effort):
Genie plank
Kneeling halo
Swing lunge alternate hand tap
Overhead press lateral leg raise
Lateral lunge isolation
Weighted side plank dip
Cobra press

Cool Down