Welcome to Day 5 of the Strong Summer Program - our final day of the first week! Great job for pushing and sweating through this week. You are amazing!!!
Today, we will tone & strengthen our whole body with this fire 30 minute full body bodyweight HIIT workout! We will be training every muscle in our body with this bodyweight workout: arms, shoulders, back, chest, abs/core, legs, and glutes. Remember to go slow & control each movement & take a break whenever you need one - this workout includes some exercises that are extra tough!
Jumping is entirely optional: you can walk during any of the exercises that have jumps (for example, you can do walking jacks instead of jumping jacks) - just go at your own speed. I have provided a few alternatives for the jumping exercises for you on the screen.
We will perform this full body bodyweight HIIT workout in the following format:
- 35 second per exercise
- 5 seconds to reset between exercises
- 4 exercises per circuit
- 40 second rest between circuits
- 2 x per circuit
The 5 second break is there to give you a chance to reset from one exercise to the next - but don't worry if you need a few more seconds - just go at your speed! As always, the timer is just a suggestion - please feel free to pause this workout and take your time.
PUSHUP TIPS (you CAN do pushups!!!)
There are a few pushups in today's workout - you can always perform those on the wall or on an incline. If you cannot yet do a full floor pushup, I recommend you start with the wall push ups and then keep moving down the wall - or onto your kitchen counter - for support. For all exercises, keep your core nice and tight throughout. Remember to go nice & slow with the sliding exercises.
Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
[ Ссылка ]
Thank you for joining & hope you enjoyed this workout! Please let me know if you have any questions in the comments below.
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30 Min BODYWEIGHT FULL BODY HIIT WORKOUT | No Equipment Workout Details:
00:00 INTRO
02:43 HIIT CIRCUIT 1
JUMPING JACKS
DEAD STOP PUSH UP
TWIST & PUNCH
PLANK ARM & SHOULDER TAPS
REPEAT HIIT CIRCUIT 1
09:13 HIIT CIRCUIT 2
LATERAL LUNGE HOP
SCAPULAR PUSH UP
BUTT KICKS
PLANK UP & DOWN
REPEAT HIIT CIRCUIT 2
15:43 HIIT CIRCUIT 3
SQUAT JUMP
PLANK ALT ROW & ROTATION
SCISSOR JUMP
CRAB CRUNCH
REPEAT HIIT CIRCUIT 3
22:17 HIIT CIRCUIT 4
BEAR PLANK TO SQUAT
HOLLOW BODY
CURTSY PULSE & SIDE RAISE
PLANK SEESAW PUSH UP
REPEAT HIIT CIRCUIT 4
28:47 HIIT CIRCUIT 5
TRICEP PUSH UP & REACH
LEG RAISE & SWIPE UNDER
SQUAT TO ROLL BACK & HIP RAISE
BEAR PLANK ALT KICK THROUGH
REPEAT HIIT CIRCUIT 5
34:52 COOLDOWN
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
