▸ Focus: Full Body Cardio, HIIT
▸ Time: 30 Min
▸ Equipment: Bodyweight Only
▸ Instructions: Just watch, follow along & have fun 🙂
♥︎ Workout ♥︎
▸ 00:00 – 04:15 Warm Up 30 sec on, no rest
Pull Downs
Warm Up Hops
Inhale Exhale
Warm Up Run
Side Step + Arm Circles
Good Morning + Squat
Standing Toe Taps
Side Step Jacks
▸ 04:15 – 14:50 Workout Round 1: 30 sec on, no rest
4 x Fast Feet + Pop Squat
Fast Feet
Pop Squats
Jumping Jack + Punch
Just Punch !
Jumping Jack Variation
Squat + Punch
Invisible Rope Jumps
Up Down Punches
Up Down Punches
High Knees
In Out Jumps
Alternating Punch Up Jacks
Punch Up Jacks
Knee Downs
Squat Up Down + Punches
3 Hops + Power Jack
Squat + Side Step
1 MIN Challenge
▸ 14:50 – 25:30 Workout Round 2: 30 sec on, no rest
Air Squats
Reverse Lunge + Knee Drive Right Leg
Reverse Lunge + Kick Right Leg
Reverse Lunge + Knee Drive Left Leg
Reverse Lunge + Kick Left Leg
Jumping Jack + Hook
1 Punch + 1 Hook Right Arm
1 Punch + 1 Hook Left Arm
Knee Tap Run
Knee Downs Right Leg
Knee Downs Left Leg
Boxer Hops
Squat Side Step + Punch Right Side
Squat Side Step + Punch Left Side
Skaters
Double In Double Out Jumps
Split Jumps
Squat Jacks
1 MIN Challenge
▸ 25:30 – 30:50 Workout Round 3: 60 sec on, no rest
High Plank Hold
Squat Burpee Thruster
Burpee + Jack
Low Plank Hold
Squat Burpee + Punches
▸ 30:50 – 34:38 Cool Down 30 sec on, 10 sec off
One Leg Hamstring Stretch Right
One Leg Hamstring Stretch Left
Butterfly Stretch
Inhale Exhale
Moment of Gratitude
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.