7/17/2019 Total Body HIIT Cardio and Core Workout - L5

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Workout Details

365-530 calories33 minutesLevel 5

We always suggest that you do a warm up before your workout and a cool down afterward but we usually leave you to pick and choose each component for yourself. With this routine however we have taken the guess work out of the equation for you by providing a complete exercise program with every component you need for a safe and effective bout of physical activity. In this 40 minute routine we will take you through a warm up, a HIIT workout, a short core workout, and then a relaxing stretch & cool down to cover every aspect of a comprehensive workout.

We have also included a calorie burn bar to show you not only how far along youare in the workout in general but also how many calories you burn on average throughout the entire program. We know that everyone is different as far as how many calories they burn with any give workout so we have set a range of calorie expenditure from high to low. Though some people will fall outside of this range, over 90% of you will fall somewhere between the high and low calorie burn. So what is the actually calorie burn? With this entire routine you can average anywhere from 8.1 to 11.6 calories per minute giving you a total burn of 325 to 465 total calories burnt over the course of this 40 minute workout.

The Following is a transcript from the video above outlining what exercises wereused and in what order. Each section has a brief description of how the exercises were combined, and time limits or repetitions used. Feel free to print and use this written program when you do not have access to our videos online.

Warm Up:Do each motion for 30 seconds except for the last which should be done for 60 seconds.

High Knee MarchStanding Crisscross CrunchesTorso CirclesUp and Out Hops

Fly JacksLateral Jumps

HIIT Tabata Workout:Do each group of two exercises in an AA BB pattern twice through for a total of4 minutes. Each individual set is 20 seconds on and 10 seconds off and will be done a total of 4 times per exercise.

High KneesQuick Feet

Traveling Mt. ClimbersPlyometric Push Ups

Star JumpsButt Kickers

Static RunnersHillbilly Squats

Jumping LungesPlank Walks

7/17/2019 Total Body HIIT Cardio and Core Workout - L5

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Core Workout:Do 20 repetitions of each exercise. All are a single count except for the Russian twist which is counted only on one side of the twist (or double count each side 1, 1, 2, 2,... etc.)

Jackknife CrunchesBack BowsSide Hip Raises (Left & Right)Russian Twists

Cool Down:Do each stretch for 30 seconds each on both sides (if it has a left and right).Hold the stretch static keeping a constant stretch by trying to gently push further throughout the allotted time. Do not pulse or bounce and do not do a secondworkout after this stretch as it will temporarily loosen your joints and increase chase of injury. Wait for at least 3 hours before doing another workout or doyour next workout first then come back to do this stretch component.

Crossover Hamstring Stretch (Left & Right)Quadriceps Stretch (Left & Right)Center Hamstring StretchInside Thigh Stretch (Left & Right)Seated Hamstring and Torso Stretch (Left & Right)Seated Butterfly

Deep Glute Stretch (Left & Right)Torso Rotation Stretch (Left & Right)