HIIT Resistance Strength

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

5-Minute Dynamic Warm-Up (5 minutes), 24-Minute Workout (see below), 5-Minute Mobility and Static Stretch Cool-Down

Warm-Up:
Good morning
Isolated squat
Inchworm windmill reach
Around the world leg raise
Lateral lunge series

Block 1 (80% Max Effort):
Squat plank tuck
Alternate lateral lunge single arm row
Overhead tricep chop down
Deadlift wide row
Alternate reverse lunge overhead half circle
Single leg deadlift row single arm press
Lat pull over to sit up

Block 2 (90% Max Effort):
Curtsy touch
Low frog pop
Dip kick crunch
Forearm dolphin kick
Thruster with jump
Tricep push-up hold tuck

Block 3 (80% Max Effort):
Low squat curl
Static lunge chop chest press
Sumo knee drive
Side plank press
Flutter kick
Kneeling windmill

Cool Down