A collection of High-Intensity workouts that have been designed to give you a lot of bang for your buck. Most of the workouts have minimal equipment requirements so they are perfect for doing at home or in the gym. Utilising some of my favourite training modalities with more workouts being added every week. Lets do this! ♥️ Winter❄️
HIIT | TABATA
WORKOUTS
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DESCRIPTION
Hi Guys, We love listening to our fans. And the requests have been coming for me to do a Kettlebell workout. So this week we have a 20 Minute Kettlebell Hiit Tabata WorkoutThe unique shape of the Kettlebell allows for greater endurance and smooth transition in the core lifts like swings, cleans, press, snatch, and squats. There is something about them that just feels different from holding a dumbbell. And for exercises like swings, they are the ultimate training tool. So grab yourself some Kettlebells and are you ready to get started? Let’s GO! Winter 💦 💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EXERCISES
ROUND 1 ◼︎ 20 SEC – KETTLEBELL SWINGS| REST 10 SEC | 20 SEC – THRUSTERS SETS |
ROUND 2 ◼︎ 20 SEC – SQUAT + KNEE LIFT | REST 10 | 20 SEC – BICEP CURL
ROUND 3 ◼︎ 20 SEC – GORILLA ROWS | REST 10 | 20 SEC – REVERSE LUNGE
ROUND 4 ◼︎ 20 SEC – HALOS | REST 10 | 20 SEC – ALTERNATE SHOULDER PRESS
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Kettlebells 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
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DESCRIPTION
Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
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Hi Team, Here is our first awesome 20 Minute Full Body BEACH Tabata Workout for you to try. The only piece of equipment you need is a set of Resistance Bands or substitute with a set of light dumbbells. I filmed this workout on my recent holiday. I wanted to show people that you don’t need access to a lot of equipment to stay in shape. A set of bands and 20 minutes is enough to get in a challenging workout. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
SUPERSET 1
◼︎ 20 SEC – BAND SHOULDER PRESS | REST 10 SEC
◼︎ 20 SEC – BODYWEIGHT SQUATS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – BAND PULL APART | REST 10 SEC
◼︎ 20 SEC – ALTERNATING LUNGES | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – BAND LATERAL RAISE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING ANTERIOR REACHES | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – BAND BICEP CURLS | REST 10 SEC
◼︎ 20 SEC – ALTERNATING REVERSE LUNGES | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Resistance Band or Light Dumbbells
Let’s go workout! ❤ Winter
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DESCRIPTION
FAST 7 MINUTE DUMBBELL HIIT WORKOUT | TABATA. Hey guys this workout is for those of you who are short on time and still want an effective workout. You don’t need a lot of space or equipment. In Einstein’s Special Theory Of Relativity, he determined that time is relative – in other words, the rate at which time passes depends on your frame of reference. This workout may only be 7 minutes long but depending on how hard you are working 7 minutes can seem like a long time. So let’s bring it.
❤︎ Level: Beginner/Advanced
❤︎ Equipment: Dumbbells 5 kg (use heavier dumbbells for increased intensity)
❤︎ Duration: 7 Mins
❤︎ Rounds: 7
EXERCISES
◼︎ 40 SEC – SQUATS | REST 20 SEC
◼︎ 40 SEC – BENT ROWS | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CLEAN & PRESS | REST 20 SEC
◼︎ 40 SEC – ALT PLANK ROW | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CURL | REST 20 SEC
◼︎ 40 SEC – OVERHEAD TRICEP EXTENSION | REST 20 SECS
◼︎ 40 SEC – DEADLIFTS | REST 10 SEC
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
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DESCRIPTION
Here is an awesome 20 Minute Full Body Tabata Workout for you to try. The only piece of equipment you need is a set of Dumbbells. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
SUPERSET 1
◼︎ 20 SEC – ALTERNATING LUNGE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING PLANK ROWS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – SINGLE LEG DEADLIFT | REST 10 SEC
◼︎ 20 SEC – PUSH-UPS | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – COSSACK SQUAT | REST 10 SEC
◼︎ 20 SEC – ONE ARM SNATCH | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – RUSSIAN TWIST | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
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DESCRIPTION
4-Minute Fat-Burning Workout | Tabata for Beginners Due to the popularity of my last 4 minute Tabata, I decided to film a new 4 Minute Fat-Burning Workout Tabata workout for you to try. Again the format will be 20 Sec of Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. Some people may say what good is a 4-minute workout? Well, Time is one of the biggest barriers that people face when trying to get into shape. Mico workouts can be squeezed into someone’s busy schedule at regular intervals are becoming more and more popular. You might be able to do this workout 3 times in a day. Ingvar Kamprad founder of Swedish furniture giant said “You can do so much in ten minutes’ time. Ten minutes, once gone, are gone for good. Divide your life into 10-minute units and sacrifice as few of them as possible in meaningless activity.”
❤︎ Level: Beginner
❤︎ Duration: 4 Mins
❤︎ Rounds: 8
EXERCISES
◼︎20 SEC – JUMPING JACKS | REST 10 SEC
◼︎20 SEC – PUSH-UP ROTATION | REST 10 SEC
◼︎20 SEC – SINGLE LEG DEADLIFT| REST 10 SEC
◼︎20 SEC – FROG JUMPS | REST 10 SEC
◼︎20 SEC – PLANK UP AND DOWNS | REST 10 SEC
◼︎20 SEC – SKATER LUNGE| REST 10 SEC
◼︎20 SEC – PUSH-UP SHOULDER TAPS | REST 10 SEC
◼︎20 SEC – BURPEES | REST 10 SEC
EQUIPMENT
◼︎None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey Guys, Who hasn’t always wanted to be a badass, sexy ninja? Well maybe not everybody but this MORTAL KOMBAT 12 MINUTE HIIT TABATA WORKOUT is guaranteed to kick your ass Mortal Kombat Style. So put down the controller, haul yourself off the couch, and GET READY to GET SWEATY 💦. FINISH HIM/HER
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
❤︎ Equipment: Floor Space
EXERCISES
CIRCUIT 1
◼︎20 SEC – SQUAT KICKS | REST 10 SEC
◼︎20 SEC – JUMPING JACKS| REST 10 SEC
CIRCUIT 2
◼︎20 SEC – SQUAT PUNCHES | REST 10 SEC
◼︎20 SEC – CROSS JACKS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – SQUAT KNEES | REST 10 SEC
◼︎20 SEC – SPLIT JUMPS | REST 10 SEC
◼︎ 8 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Floor Space
Let’s go workout! ❤ Winter
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DESCRIPTION
20 MINUTE FULL-BODY TABATA JUMP ROPE WORKOUT. Hey, guys this week we have a simple 20-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 4 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. This one has a Mortal Kombat theme. So try for a Flawless Victory. For those of you wondering why I dress up sometimes. Because working out should be fun!
“ROUND 1 FIGHT” 💦.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
CIRCUIT 1
◼︎30 SEC – BASIC BOUNCE | REST 10 SEC
◼︎30 SEC – BODYWEIGHT SQUATS | REST 10 SEC
CIRCUIT 2
◼︎30 SEC – STRADDLE CROSS | REST 10 SEC
◼︎30 SEC – PUSH-UP ROTATION | REST 10 SEC
CIRCUIT 3
◼︎30 SEC – BOXER STEP | REST 10 SEC
◼︎30 SEC – ALTERNATING REVERSE LUNGE | REST 10 SEC
CIRCUIT 4
◼︎30 SEC – FORWARD STRADDLE | REST 10 SEC
◼︎30 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
Hi Team, Today’s workout is a challenging one. It is a combination of Full Body Ring Training and Jump Rope. If you have never used rings before then my advice is to get online and grab yourself a pair. They are one of the most effective training tools you can use. Strength, Stability, Core Engagement the rings challenge you in ways that are difficult to replicate with other pieces of equipment. They are cheap and can be set up in all sorts of different places. It’s a quality investment in your training. We use the Jump Rope part of the workout as a way of increasing the heart rate and bringing more metabolic demands to the workout. For those of you that don’t have access to a set of rings, I will list some good substitute exercises that you can use during those sections of the workouts. Are you ready for an Olympic Style training test? Let me know how you go in the comments.
❤︎ Level: Beginner to Advanced
❤︎ Duration: 30 Mins
❤︎ Rounds: 7
❤︎ Equipment: Rings + Jump Rope
WORKOUT
SUPERSET 1
◼︎20 SEC – RING ROW | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bent Over Row
SUPERSET 2
◼︎20 SEC – RING PUSH-UP | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Bench Press | Regular Push-Up
SUPERSET 3
◼︎20 SEC – CROSS PULLS | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Dumbbell Lateral Raise
SUPERSET 4
◼︎20 SEC – RING BICEP CURLS | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bicep Curl
SUPERSET 5
◼︎20 SEC – RING TRICEP EXTENSION | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Tricep Extension
SUPERSET 6
◼︎60 SEC – PISTOL ARABESQUE | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Body Weight Squat Arabesque
SUPERSET 7
◼︎20 SEC – RING AB ROLLOUT | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Crunches
◼︎7 ROUNDS TOTAL | 60 SECONDS REST BETWEEN SUPERSETS
EQUIPMENT
◼︎Rings + Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
12-minute full-body Tabata workout. Hey, guys this week we have a simple 12-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 3 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. The breaks are short so GET READY to GET SWEATY 💦.
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
WORKOUT
CIRCUIT 1
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – PUSH-UPS | REST 10 SEC
CIRCUIT 2
◼︎20 SEC – BOXER STEP | REST 10 SEC
◼︎20 SEC – SQUATS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – BICYCLE ABS | REST 10 SEC
◼︎4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
SEXY AB WORKOUT | 12 MINUTE – NO EQUIPMENT Hi guys, Today it’s a Sexy Ab Workout for you to try. Strong is the new sexy and nothing says strong like a well-defined set of abs. This 12 Minute – No Equipment workout is one of my favorites and it’s great way of lighting up those ab muscles. We are going to do 40 seconds of work with 20 seconds break between exercises. Remember to try and keep those abs engaged throughout the workout. I also find that contracting hard with each repetition is a great way to really bring out the definition. Let’s go set those abs on fire 🔥
❤︎ Level: Beginner
❤︎ Duration: 12 Minute
WORKOUT
◾️CRUNCHES 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH R 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH L 40 SEC | 20 SEC REST
◾️HEEL TOUCHES 40 SEC | 20 SEC REST
◾️HOLLOW HOLD 40 SEC | 20 SEC REST
◾️RUSSIAN TWIST 40 SEC | 20 SEC REST
◾️MOUNTAIN CLIMBERS 40 SEC | 20 SEC REST
◾️BICYCLE CRUNCHES 40 SEC | 20 SEC REST
◾️HIGH FLUTTER KICKS 40 SEC | 20 SEC REST
◾️TUCK UPS 40 SEC | 20 SEC REST
◾️TOE TOUCHES 40 SEC | 20 SEC REST
EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter
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DESCRIPTION
FAST AT HOME 20 MINUTE TABATA HIIT WORKOUT – FOR FAT LOSS. Hey guys this week in celebration of the upcoming Easter holiday. I have filmed a fast at home 20 Minute Tabata HIIT Workout for you to try. I like to call this one my 🐰 “EASTER BUN-BATA” 🐰 Tabata HIIT workouts are proven performers when looking for Fat Loss. In this workout, I use a set of 5kg dumbbells making it perfect for an at-home HIIT workout. So grab yourself a set of dumbbells and let’s get those Easter Buns burning.
20 MINUTE TABATA HIIT WORKOUT – EASTER BUN-BATA WORKOUT
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 20 Minute
❤︎ Rounds: 32
EXERCISES
◼︎ SQUATS 20 SEC | REST 10 SEC
◼︎ DEADLIFTS 20 SEC | REST 10 SEC
◼︎ ALTERNATING LUNGE 20 SEC | REST 10 SEC
◼︎ SUMO SQUAT 20 SEC | REST 10 SEC
◼︎ Each exercise is done for 8 Rounds you alternate between 20 seconds of work and 10 seconds of rest. There is a 60-second break between exercises. If you have never done a Tabata HIIT workout previously you can decrease the work-time to 10-15 seconds to start. You could also have more rest between exercises. It is always better to build up slowly than to do too much too soon.
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey guys looking for a TONED LEGS & ROUND BOOTY 🍑 At Home Workout that you can do with NO EQUIPMENT? This 20 Minute lower body burner will get your body moving in all planes of motion. So grab a mat and let’s get those legs and booty on fire!
WORKOUT
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 24 Mins
❤︎ Rounds: 1
EXERCISES
◼︎ 40 SEC – SINGLE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS R | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS L | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS R | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS L | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE R | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE L | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT R | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT L | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE L | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT R | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT L | REST 20 SEC
◼︎ 40 SEC – SUMO SQUAT | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH R | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH L | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD R | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD L | REST 20 SEC
◼︎ 40 SEC – CALF RAISE | REST 20 SEC
◼︎ 40 SEC – CALF RAISE TOES OUT | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey guys are you ready to light up 🔥 your CORE? My no-equipment plank core workout takes you through a 9 different exercises working both anterior and posterior. Try to main tension throughout your entire body, no sagging backs, and keep your core engaged during the work periods. If you need to take a longer rest during each exercise you can customize this workout to suit your own needs. There is also a 60-second break again you can adjust this, it’s only a guide. Are you ready to light it up? Great let’s get it….
WORKOUT
❤︎ Level: Beginner-Advanced
❤︎ Duration: 12 Mins
❤︎ Rounds: 2
EXERCISES
◼︎ 40 SEC – MOUNTAIN CLIMBERS | REST 20 SEC
◼︎ 40 SEC – PLANK TO DOLPHIN | REST 20 SEC
◼︎ 40 SEC – REAR PLANK | REST 20 SEC
◼︎ 40 SEC – SHOULDER TAPS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH L | REST 20 SEC
◼︎ 60 SEC – REST
◼︎ 40 SEC – PLANK TWISTS | REST 20 SEC
◼︎ 40 SEC – PLANK SPIDERMANS | REST 20 SEC
◼︎ 40 SEC – STONE RUNNERS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK L | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey everyone! Now I have to be honest I thought about not uploading this workout for a few reasons.
1️⃣ I tested this workout the other day and got through it well hence why I called it Beginner.
2️⃣ I made the mistake of training my upper body the night before so I struggled to do the Knee Push-Ups and Mountain Climbers. Eight rounds with only 10-sec rest were brutal! This wasn’t my strongest performance so felt a little bummed.
3️⃣ Normally my dogs are in a room when we film but for some reason, they were out roaming. So apologies for having to look at my Shiba’s 🐕 butt!
4️⃣ Being a perfectionist can be paralyzing at times so in 2021 it’s about getting content out to you guys even if I fail, make a mistake or think I could have done better. Because life isn’t perfect and neither is your training journey.
🤗 So join me in having a go at this workout as it was a sweaty full-body workout! TAG @phoenix__nation
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 8 Of Each Exercise
EXERCISES
◼︎ 20 SEC – RUNNING | REST 10 SEC
◼︎ 20 SEC – KNEE PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey ✌️ guys my NEW 30 Min Fat Burning HIIT Workout has got some of my favorite lower body exercises. This workout can be done at home. You are going to need a kettlebell or dumbbell and a rope HOWEVER if you don’t have these you can use your own bodyweight instead.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4
EXERCISES
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎10 REPS – KETTLEBELL SWINGS
◼︎ 10 REPS ES – ANTERIOR REACH
◼︎ 10 REPS ES – SIDE LUNGE
◼︎ 30 SEC – BOXER STEP or HIGH KNEES
◼︎ 10 REPS – SUMO SQUAT
◼︎ 10 REPS ES – REVERSE LUNGE
◼︎ 10 REPS – STIFF-LEG DEADLIFT
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ Jump Rope, Kettlebell or Dumbbell
👉 NOTE:
The breaks between exercises are just a guide in this video so please adjust them to suit your own fitness level. In this video I am using an 8 kg kettlebell again chose a weight that is going to challenge you without compromising your form.
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey guys for this workout you are going to need a set of dumbbells. I am using 3 kg and would suggest that you use a weight that is going to challenge you aerobically without compromising form.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS
◼︎ 20 SEC – SHOULDER PRESS
◼︎ 20 SEC – FWD LUNGE + LATERAL RAISE
◼︎ 20 SEC – BENT-OVER ROWS
◼︎ 20 SEC – SIDE LUNGE + PUSH
◼︎20 SEC – BICEP CURLS + PUSH
◼︎20 SEC – POST LUNGE + UPRIGHT ROW
◼︎ 20 SEC – RUSSIAN TWISTS
◼︎ REST 10 SECS BETWEEN EXERCISES
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey, everyone. I often get asked, “Do you lift weights?” The answer is yes ABSOLUTELY!
My physique is built by using various training modalities over many years. This year my goal is to share with you guys how I train as it is much more than Jump Rope. Jump Rope is the smallest part of my training. Now, this is not meant, to discourage those who only want to use jump rope training however, I do suggest that you try some of the NEW workouts and programs that I have coming so that you can build a strong and mobile physique that enables you to train for many years to come.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ 8 REPS x DB CLEAN & PRESS
◼︎ 5 REPS x DB BENCH PRESS
◼︎ 10 REPS x EACH SIDE DB BICEP CURL
◼︎12 REPS x BENCH TRICEP DIP
TRAINING TIPS
◼︎The first round is your warm-up so use the light DB SET. The second round uses a heavy set for clean & press and bench press.
◼︎This is your workout so you can play around with the weights that you use along with the rest periods and rounds.
EQUIPMENT
◼︎ Equipment: Dumbbells Light & Heavy Set, Bench or Chair
Let’s go workout! ❤ Winter
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DESCRIPTION
❌ Can you spot the MISTAKE that I made? I hope that you enjoy this Tabata Workout with 20 sec of work 10 sec rest that you can do at home. Let me know what you think as it’s going to be a HUGE 2021 with lots of exciting things planned for you.
🎄 Wishing you all a happy and safe festive season and see you soon!
WORKOUT
❤︎ Level: Beginner
❤︎ Duration: 4 Mins
❤︎ Rounds: 1 more if you wish
EXERCISES
◼︎ Jump Jacks
◼︎ Tricep Dips
◼︎ Stone Runners
◼︎ Squats
◼︎ Push-Up Rotation
◼︎ Forward Lunge
◼︎ Mountain Climbers
EQUIPMENT
◼︎ Yoga mat and Bench or ChairRope
Let’s go workout! ❤ Winter
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DESCRIPTION
It’s time to get those hands up ready for some Boxing 🥊 Action in this Full Body HIIT Workout where we are going to get your entire body moving. We are going to be jumping, toning your legs, and getting that core working hard. I am using a light pair of dumbbells so pick use a weight that you can execute the exercise for the entire duration with great form. Long-term consistency trumps short-term intensity.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 30 SEC – BOXER STEP + STRAIGHT PUNCHES + UPPERCUTS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + SUMO SQUARS + SPLIT JUMPS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + PLANK KNEE INS + BOXER STEP + RUSSIAN TWISTS
◼︎ 60 SEC – REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
Let’s go workout! ❤ Winter
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DESCRIPTION
Welcome 👋 to this weeks 30 Minute Full Body HIIT Workout! You are going to need a set of dumbbells and your rope. Your dumbbells should be a weight that is going to challenge you not just cruise. You can always regress the weight throughout the workout if you need to so have two sets a heavy set for the leg exercises then drop down to the lighter weight for upper body if you feel like you need to.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ ALTERNATING LUNGE + PUSH-UPS + BASIC BOUNCE 40 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ DUMBBELL SQUAT + BENT LATERAL RAISE + BENT ROW + BOXER STEP 20 SEC + 20 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ CONCENTRATION CURLS + PUSH-UPS + TRICEP KICKBACKS + BASIC BOUNCE 30 SEC + 20 SEC + 30 SEC + 30 SEC | 30 SEC REST
◼︎ STRAIGHT ARM PLANK + REAR PLANK + BASIC BOUNCE 20 SEC + 20 SEC + 30 SEC | 60 SEC REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
💖 NEW 30 Min HIIT Workout 💖 is going to BURN BABY! All you need is a rope some floor space and you are ready to start!
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC BODYWEIGHT SQUATS + 10 sec rest
◼︎ 20 SEC FORWARD STRADDLE + 10 sec rest
◼︎ SEC ALTERNATING FORWARD LUNGE + 10 rest
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC DUCK WALKS + 10 sec rest
◼︎ 20 SEC SIDE SWING JUMP + 10 sec rest
20 SEC COSSACK SQUAT + 60 sec rest
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey 👋 everyone hope you guys are keeping fit and healthy! Here is a great 30 Minute HIIT Workout that is packed with Jump Rope and Upper Body Exercises to get LEAN, STRONG, FIT and feeling GREAT!
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ CURL + PRESS | 30 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 2
◼︎ LATERAL RAISES | 20 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 3
◼︎ ALTERNATING FRONT RAISES | 30 SEC
◼︎ BENT LATERAL RAISE | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 4
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
Let’s go workout! ❤ Winter
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DESCRIPTION
⚡️ NEW 30 Minute Intense Full Body HIIT Workout At Home ⚡️
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ CROSS PUNCHES + BOXER STEP + SUMO SQUATS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ UPPER CUTS + BOXER STEP + PLANK KNEE INS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ STRAIGHT PUNCHES + BOXER STEP + SPLIT JUMPS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ JAB & UPPERCUT + BOXER STEP + RUSSIAN TWISTS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 60 SEC – REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope & Dumbbells (Light)
Let’s go workout! ❤ Winter
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DESCRIPTION
✨ NEW 20 Min NO EQUIPMENT HIIT Workout ✨ Today’s workout is focused on the lower body which loves volume. We are going to do 20 sec of work with 15 sec of rest. You are welcome to increase or decrease the rest periods to suit your own fitness level. Like always this is your workout so please modify any of the exercises as needed. 💖 TELL me do you want more NO EQUIPMENT workouts you can do at home? I want to hear from you guys so please leave a comment below
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5
EXERCISES
◼︎ 20 SEC BODYWEIGHT SQUAT + 15 sec rest
◼︎ 20 SEC ALTERNATING FORWARD LUNGE + 15 sec rest
◼︎ 20 SEC COSSACK SQUAT + 15 sec rest
◼︎20 SEC DUCK WALKS + 15 sec rest
◼︎ 20 SEC SUMO SQUAT + 15 sec rest
◼︎ 20 SEC DOUBLE BOUNCE & SQUAT + 60 sec rest
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey 👋 everyone here is a NEW 20 Minute Glute & Core HIIT Workout with some jump rope included to keep the heart rate pumping while we tone and shape your lower body.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 2
CIRCUIT 1
◼︎ BOXER STEP | 30 SEC
◼︎ STABILITY BALL CRUNCHES | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 2
◼︎ SIDE STRADDLE | 30 SEC
◼︎ GLUTE BRIDGE | 30 SEC
◼︎ HIP THRUSTERS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 3
◼︎ STRADDLE CROSS | 30 SEC
◼︎ STABILITY BALL LEG CURLS | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope, Swiss Ball, Yoga Mat
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey 👋 guys here is a brand NEW 30 Minute Jump Rope HIIT Workout you can do anywhere and follow along easily. In this 30 Minute Workout there are 3 circuits with a 15 sec rest in between and 60 rest at the end of the round. Depending on your fitness level you can increase or decrease the rest periods long with how many rounds. I have given you 3-4 rounds.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4
CIRCUIT 1
◼︎ BOXER STEP 30 SEC + TUCK UP 30 SEC + FORWARD STRADDLE 30 SEC + STRAIGHT ARM PLANK 30 SEC REST 15 SEC
CIRCUIT 2
◼︎ FORWARD STRADDLE 30 SEC + SIDE PLANK (R) 30 SEC + SIDE STRADDLE 30 SEC + SIDE PLANK (L) 30 SEC REST 15 SEC
CIRCUIT 3
◼︎ SIDE STRADDLE 30 SEC + PLANK KNEE IN 30 SEC + BOXER STEP 30 SEC + REAR PLANK KNEE IN 30 SEC REST 60 SEC
EQUIPMENT
◼︎ Jump Rope + Yoga Mat
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey 👋 guys here is a brand NEW 20 Minute Jump Rope HIIT Workout you can do anywhere and follow along easily. My Jump Rope Bundle is packed with 55+ Skill Tutorials, Jump Rope and HIIT Workouts to get you fit, strong while working out at home. In this 20 Minute Workout there are two circuits with a 30 sec rest in between and 60 rest at the end of the round. Depending on your fitness level you can increase or decrease the rest periods long with how many rounds. I have given you 3 rounds.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ Boxer Step + Dumbbell Squat + Seated Pike Press + Basic Bounce + Alternating Lunge + Push-Ups
CIRCUIT 2
◼︎ Boxer Step + Bent Lateral Raise + Bent Rows + Boxer Step + Concentration Curls + Tricep Kickbacks
EQUIPMENT
◼︎ Jump Rope + Dumbbells
Let’s go workout! ❤ Winter
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DESCRIPTION
Hey ✌️ guys here is my ULTIMATE No Equipment Leg Workout. Anybody that knows us knows that this is one of our favourite leg destroyers. This one will light up your legs like nothing you have ever felt before. It may look simple on paper, made up of only bodyweight exercises. The combination of high reps and explosive movements and high reps illicit incredible adaptive responses in your legs. Prepare yourself because you may be walking like a baby giraffe for the next couple of days.
WORKOUT
❤︎ Level: All Levels
❤︎ Duration: 10 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ SQUATS | 24 REPS
◼︎ ALTERNATING LUNGES | 24 REPS
◼︎ SQUAT JUMPS | 24 REPS
◼︎ SPLIT JUMPS | 24 REPS
◼︎ REST 5 MINUTES BETWEEN ROUNDS
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
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