HIIT -TABATA | WORKOUTS

HIIT | TABATA

WORKOUTS

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❄️

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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
DESCRIPTION
15 Minute At Home Jump Rope HIIT Workout you can do anywhere and follow-along easily. Get your rope and set of dumbbells ready to 💦

WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 15 – 30  Mins
❤︎ Rounds: 3-5 Rounds

EXERCISES
◼︎ CURL + PRESS | 30 SEC
◼︎ RUNNING CROSS | 30 SEC
◼︎ LATERAL RAISES | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSS | 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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