35 Cardio Workout 50 minute Advanced 301 ATH222

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Week 6 - Friday Workout • HIIT Workout Training Program / Series (ATH) • Welcome to the “Perfect HIIT WORKOUT”! Let’s burn some calories and Melt some Fat with this at home or gym cardio hiit workout. I will lead your workout as your virtual trainer. • Whether your goal is to lose weight, get shredded, or build muscle, you can benefit from this video. This high intensity interval training (HIIT) workout is designed to get your heart rate up, increase your metabolism, and help you achieve your fitness goals. • _________________________________________________ • Workout Details • Warm-Up Exercise Name Work Rest • 1 Gator Squats 30 Sec • 2 Arm Hugs 30 Sec • 3 Plank - Alternating Sky Reach 30 Sec • 4 Step Spiderman Push Ups 30 Sec • 5 Lunge - Sky Reach 30 Sec • 6 Arm Circles 30 Sec • 7 Reverse Lunge - Fly's 30 Sec • 8 Reverse Lunge Jumps 30 Sec • Rest 1:15 • • Round 1 Exercise Name Work Rest • 1 Med Ball - Step Downs 60 sec 15 Sec • 2 Med Ball - V's 25 Sec 10 Sec • 3 DPU Snatch 25 Sec 10 Sec • 4 Med Ball - Step Downs 60 sec 15 Sec • 5 Med Ball - V's 25 Sec 10 Sec • 6 DPU Snatch 25 Sec • Rest 1:15 • • Round 2 Exercise Name Work Rest • 1 Med Ball - Toe Taps 60 sec 15 Sec • 2 Med Ball - Overhead Swings 25 Sec 10 Sec • 3 Alternating Snatch 25 Sec 10 Sec • 4 Med Ball - Toe Taps 60 sec 15 Sec • 5 Med Ball - Overhead Swings 25 Sec 10 Sec • 6 Alternating Snatch 25 Sec • Rest 1:15 • • Round 3 Exercise Name Work Rest • 1 Med Ball - Burpee's 60 sec 15 Sec • 2 Med Ball - Overhead Hold / In Outs 25 Sec 10 Sec • 3 DPU - Swings 25 Sec 10 Sec • 4 Med Ball - Burpee's 60 sec 15 Sec • 5 Med Ball - Overhead Hold / In Outs 25 Sec 10 Sec • 6 DPU - Swings 25 Sec • Round 4 Exercise Name Work Rest • 1 Med Ball - Step Downs 60 sec 15 Sec • 2 Med Ball - V's 25 Sec 10 Sec • 3 DPU Snatch 25 Sec 10 Sec • 4 Med Ball - Step Downs 60 sec 15 Sec • 5 Med Ball - V's 25 Sec 10 Sec • 6 DPU Snatch 25 Sec • Rest 1:15 • • Round 5 Exercise Name Work Rest • 1 Med Ball - Toe Taps 60 sec 15 Sec • 2 Med Ball - Overhead Swings 25 Sec 10 Sec • 3 Alternating Snatch 25 Sec 10 Sec • 4 Med Ball - Toe Taps 60 sec 15 Sec • 5 Med Ball - Overhead Swings 25 Sec 10 Sec • 6 Alternating Snatch 25 Sec • Rest 1:15 • • Round 6 Exercise Name Work Rest • 1 Med Ball - Burpee's 60 sec 15 Sec • 2 Med Ball - Overhead Hold / In Outs 25 Sec 10 Sec • 3 DPU - Swings 25 Sec 10 Sec • 4 Med Ball - Burpee's 60 sec 15 Sec • 5 Med Ball - Overhead Hold / In Outs 25 Sec 10 Sec • 6 DPU - Swings 25 Sec • Rest 1:15 • Stretching / Cool Down • Right Left Cross Body Arm Stretch • Arms Behind Shoulder Chest Stretch I - Stretch • Wall Arm Shoulder Chest Stretch - Low Middle High - R/L • Narrow Wide Forward Fold • Country Crapper • Right - Runner / Sky Reach R L / Groin / Sit Back Hammy / Face down • Right - Runner / Sky Reach R L / Groin / Sit Back Hammy / Face down • Butterfly Stretch • Sit Butterfly R. Forward Fold / Sit Butterfly L. Forward Fold • Knee to Chest R L • R. Hurdle Stretch / L. Hurdle Stretch • Standing Calf Stretch - Right Left • Standing Quad Stretch - Right Left • ____________________________________________________________ • • #fullbodyworkout #HIITworkout #wellness #fatburning #calorieburning #exercise #fitness #health #xtremesportfitness #inSpirefitness #Cardioworkout

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