Knockout Hiit Undefeated Total Body Workout 18 (BACK, LATS, ABS, UPPER AND LOWER BODY )



*** TODAY’S MAIN FOCUS TARGETS ***

CHEST,SHOULDERS, DELTS, TRAPS, QUADS, CALVES, ARMS, GLUTES, BACK, LATS, ABS & CORE

BREAKDOWN:
2 1/2 min warm up
2 sets with 6 exercises each
1 min of work for each exercise
10 second breaks in between
1 1/2 min cool down

WARM UP: 01:27

1. JOG IN PLACE and/or Jump Rope
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH

BREAK: 30 SECONDS

SET 1: 04:27
1. JUIJITSU STEP THROUGH LEAPS
2. SIDE HINGE PLIES
3. DIESEL BACK FLYS
4. 360 HOP KICKS
5. KUNG FU BITS
6. FROZEN FLY THRUSTS

BREAK: 30 SECONDS

SET 2: 11:50
1. JUIJITSU STEP THROUGH LEAPS
2. SIDE HINGE PLIES
3. DIESEL BACK FLYS
4. 360 HOP KICKS
5. KUNG FU BITS
6. FROZEN FLY THRUSTS

COOL DOWN / STRETCH

* * * HEALTH & PHYSICAL FITNESS SKILL CHART * * *
*** IMPROVES SKILLS ***
AGILITY
BALANCE
POWER
SPEED
COORDINATION
REACTION TIME

*** HEALTH BENEFITS ***
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOSITION

Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.

I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.

Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.

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6 thoughts on “Knockout Hiit Undefeated Total Body Workout 18 (BACK, LATS, ABS, UPPER AND LOWER BODY )”

  1. I don't know why when this part started 3:15 I instantly started singing in my head that "She's a maniac" song haha Anyways, very good, and unique video. Cheers -Alpha Bedics

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