Strength // HIIT

Strength // HIIT

14 Seasons

Subscribe Share
Strength // HIIT
  • Semi-Serious Kickboxing Day 9

    Episode 1

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) JAB CROSS HOOK R/L
    2.) BODYWEIGHT SQUATS
    CIRCUIT 2
    1.) UPPERCUT, UPPERCUT, CROSS R/L
    2.) JUMP ROPE
    CIRCUIT 3
    1.) ...

  • Semi-Serious Kickboxing Day 7

    Episode 2

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) JAB CROSS SLIP CROSS
    2.) ROLL UNDER UPPER CUT HOOK
    CIRCUIT 2
    1.) LUNGE TO FRONT KICK R
    2.) LUNGE TO FRONT KICK L
    ...

  • Semi-Serious Kickboxing Day 6

    Episode 3

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) JAB & CROSS R/L
    2.) x8 JACKS TO SPEED BAGS
    CIRCUIT 2
    1.) SQUAT TO KNEE DRIVE R/L
    2.) SIDE SHUFFLES
    CIRCUIT 3
    1.) ...

  • 20 Minute Stackable / Total Body / #11

    Episode 4

    5 exercises, 4 rounds- 45" on with a 15" rest break.
    You'll need weights.
    Here are the moves

    1.) SHUFFLES SPRINTS & JACKS
    2.) ALT ROUND R/L ROCKET JUMPS
    3.) ALT UP DOWN SQUATS TO HOP
    4.) STS LATERAL TAPS TO UP DOWNS
    5.) X2 PUSH UPS TO PLANK JACKS

  • CARDIO18 No Equipment Workout DAY 20

    Episode 5

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
    2.) X3 SKIIERS (OPT UP/DOWN)
    3.) SQUAT PADDLERS
    4.) X3 PAUSING MOUNTAIN CLIMBERS
    5.) R SIDE PLANK HIP LIFTS
    6.) L SIDE PLANK HIP LIFTS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 19

    Episode 6

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) STANDING MOUNTAIN CLIMBERS/RUNS
    2.) SQUAT TO KNEE/ELBOW CROSS
    3.) BUTT KICKERS
    4.) X4 PUSHUPS
    5.) FROGGER GLUTE BRIDGES
    6.) HANDS OUT PUSHUPS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 18

    Episode 7

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    CIRCUIT 1: (6:00) (3 ROUNDS)
    1.) X3 HIGH KNEE RUNS
    2.) STANDING KNEE ELBOW CROSS CRUNCH (1/2)
    3.) R REVERSE LUNGE L KICK
    4.) L REVERSE LUNGE R KICK
    5.) CRABS (OPT GLUTE BRIDGE // KICKBACKS)
    6.) ALT BICYCLES
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 17

    Episode 8

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT + NARROW STEP (+OPT JUMP)
    2.) X3 KNEE DRIVES PUNCH R
    3.) X3 KNEE DRIVES PUNCH L
    4.) JOGGERS TO X8 JACKS
    5.) PLANK KNEE/ELBOW CROSS
    6.) PLANK SPIDERS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 16

    Episode 9

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) R ROCKET SHIPS
    2.) L ROCKET SHIPS
    3.) CURTSY LUNGE TOUCH DOWN
    4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
    5.) ALT SHOULDER TAPS
    6.) WALK OUT TO X1 PUSHUP
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 15

    Episode 10

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) DOUBLE SQUAT DOUBLE LUNGE
    2.) X8 HIGH KNEES TO UP/DOWN
    3.) STS FLOOR TAPPERS
    4.) SQUAT TO HEEL TOUCHES
    5.) ATL CROSS BODY TOE TOUCH
    6.) 3 PUMP TRICEP PUSHUPS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 14

    Episode 11

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT JACKS
    2.) X4 PUDDLE JUMPERS TO UP/DOWN
    3.) JUMP ROPE SKIPPERS TO DBL HOPS
    4.) BRIDGE TO BICYCLES
    5.) SIDE LYING HIP ABDUCTION R
    6.) SIDE LYING HIP ABDUCTION L
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 13

    Episode 12

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT TO ALT REVERSE LUNGE
    2.) LATERAL SHUFFLES
    3.) NORDIC SKITRACKERS
    4.) X8 JOKERS TO SPRINTS
    5.) R SIDE PLANK
    6.) L SIDE PLANK
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 12

    Episode 13

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) DOWN DOWN UP UP
    2.) CRISS CROSS JUMP ROPERS TO JOGS
    3.) 3 SKATER TO JUMP
    4.) PUSHJACK TO JACK
    5.) FOREARM PLANK SHOULDER TAPS
    6.) INCHWORMS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 11

    Episode 14

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) CRISS CROSS DROP SQUATS
    2.) SHUFFLE PUNCH (R)
    3.) SHUFFLE PUNCH (L)
    4.) HANDS UP HIGH KNEES
    5.) PLANK ALT HIP TOUCHES
    6.) X2 PUSH UPS TO 8X MC
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 10

    Episode 15

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) F2B KNEE DRIVES
    2.) HIGH LOW CROSS PUNCHES
    3.) 3 STEP UP SHUFFLE BACK
    4.) STS WIDE KNEE JACKS
    5.) TBLTOP HOLDS
    6.) GLUTE BRIDGES
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 9

    Episode 16

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) F2B KNEE DRIVES
    2.) HIGH LOW CROSS PUNCHES
    3.) 3 STEP UP SHUFFLE BACK
    4.) STS WIDE KNEE JACKS
    5.) TBLTOP HOLDS
    6.) GLUTE BRIDGES
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 8

    Episode 17

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) A JACKS TO JACKS
    2.) DBL SQUAT DBL LUNGE
    3.) HIGH/LOW SPEED BAGS
    4.) R/L HIGH/LOW PUNCHES
    5.) MOUNTAIN CLIMBERS
    6.) SWIMMERS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 7

    Episode 18

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) UNDER THE BRIDGE STS SQUATS
    2.) STS SUNSHINE LATERAL LUNGE
    3.) R TOUCHDOWN L KICK
    4.) L TOUCHDOWN R KICK
    5.) INCHWORM JACKS
    6.) STS SIT UP ROTATIONS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 6

    Episode 19

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) 2 HOP PUDDLE JUMPERS TO SPRINTS
    2.) NARROW/WIDE SQUAT
    3.) DROP STEP BACK FWD KICK (R)
    4.) DROP STEP BACK FWD KICK (L)
    5.) BICYCLES
    6.) SUPINE ALT KNEE PUSH/PULSES
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 5

    Episode 20

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SHUFFLES TO JACKS
    2.) ALT HIGH/LOW PUNCHES
    3.) FWD/BKW A-JACKS
    4.) SQUAT TAP JACKS
    5.) HAMMER THROW SIT-UPS
    6.) SWIMMERS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 4

    Episode 21

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SHUFFLES TO SPRINTS
    2.) 5 STEP HEISMAN
    3.) DBL PULSE KNEE DRIVE (R)
    4.) DBL PULSE KNEE DRIVE (L)
    5.) UP/DOWNS
    6.) 2 PUSH UPS-2 SHOULDER TAPS

    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 3

    Episode 22

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) BUTT KICKS
    2.) 3 HOP SQUAT
    3.) DBL KNEE DRIVE
    4.) SKIIERS
    5.) SQUAT PADDLERS
    6.) PRONE BOAT HOLDS

    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 1

    Episode 23

    WARM UP

    CIRCUIT 1: (3 ROUNDS)
    1.) SKATERS
    2.) HEISMANS
    3.) R SINGLE LEG STEP BACK SQUAT
    4.) L SINGLE LEG STEP BACK SQUAT
    5.) PUSH UP TO CHILDS' POSE
    6.) PLANK JACKS

    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 2

    Episode 24

    WARM UP

    CIRCUIT 1: (3 ROUNDS)
    1.) JOGS TO JACKS
    2.) BASKETBALL LEG UNDER JUMPS
    3.) R SINGLE LEG ROCKET SHIPS
    4.) L SINGLE LEG ROCKET SHIPS
    5.) PLANK UP DOWNS
    6.) PENGUINS

    COOL DOWN