TOTAL BODY HIIT

RED, WHITE & BURPEES! Here’s a workout you can take outdoors on the 4th of July (or anytime!) Be ready to get sweaty! STRENGTH SET: 10 MIN AMRP (set timer for 10 minutes and repeat as many rounds as you can!) - Staggered Stance Row - R - 5 Reps - Clean to Reverse Lunge - R - 5 Reps - Sumo 1.5 Rep Squats - 5 Reps Repeat everything on Left and then keep repeating! HIIT Circuit: 40/20x3 Completion (40 seconds on, 20 seconds of rest - perform each Round for 3x thru. Rest about 30-60 seconds in between rounds) ROUND 1: - Hand-Release Push Ups to Side Reach - Burpee + Star Jump ROUND 2: - Glute Circuit: 6 Regular Glute Bridges + 6 Top-Pulses + 6 Bottom-Half Pulses + Finish timer with Regular Glute Bridges (add band above knees for added difficulty) - Side to Side Shuffle ROUND 3: - Alternate Crab Dumbbell Tap Overs - Narrow Stance Dumbbell Figure 8 (row the boat) ROUND 4 - Deadshift - Kettlebell Swings (can easily use dumbbells on these movements)