HIIT Total Body Strength

Warm up on cybex- 10 minutes

*inner thigh pulses (in a side plank with top leg on a bench and lower leg is pulsing up to meet the bench) X 15 per leg

*hip thrusts (first 20- normal, next 20- lifted calves, next 20- knees together when down & open when thrust up)

*mountain climber push ups (4 mountain climbers, tap each shoulder with the opposite hand twice, then a push up) X 15

*wall sit with a weight on thighs X 1 minute

*super mans with leg curl X 20 

*dolphin push up (downward down push up) X 15

REPEAT X 2

*Side leg lifts with weight on hip X 20 each side

*Side leg lift with leg in front with weight on hip X 20 each side

*Side bent leg lift with heel and knee tap with weight on hip X 20 each side

*Dips X 20

*Plank up downs X 15

REPEAT X 2

*Single leg dead lifts with no weight X 15 each leg

*Dead lifts with weight X 20

*Spider plank 

Repeat X 2

*Squat & Press with weight X 10

*Air Squat X 10

*Burpee X 10

*Bicycles X 20

Repeat X 6 for time