Light Jog (2 min)
Back Pedal (1 min)
High Knee Runs (1 min)
Slide and Glide (1 min)
Side Lunge with Rotation (1 min)
Pushups with Feet on Medicine Ball (30 sec)
Burpees (30 sec)
Sumo Squats with Press (1 min)
Plank (1 min)
Recover (30 sec)
Squats (1 min)
Pushups with Feet on Medicine Ball (1 min)
Crazy Ivans (1 min)
Alternating Split Jumps (30 sec)
High Knee Runs in Place (30 sec)
Wall Sits (1 min)
Recover (30 sec)
Side Plank (1 min)
Dips with Straight Legs (1 min)
Russian Twist (1 min)
Single Leg Deadlift Arm Curl (2 min)
Recover (30 sec)
Plank (1 min)
Walking Lunges (1 min)
Dips with Legs Straight (1 min)
Squat Jumps (30 sec)
Recover (30 sec)
Lying Quad Stretch (1 min)
Standing Hamstring Stretch (1 min)
Lower Back Stretch (1 min)
*If this is your only workout of the day, repeat x2 through.
Cassey Ho is my girl! I’m absolutely in love with her Blogilates YouTube Channel. Below are some links to my favorite HIIT and target specific workouts from Cassey. Not going to lie, 70% of derived from her videos. I repeat each video minimum x2 during a given workout.
Train Insane HIIT Workout: https://www.youtube.com/watch?v=YZX1Xf59bgQ
8 min At Home Cardio Workout: https://www.youtube.com/watch?v=MM_tQtO3QC8
HIIT My Abs HARD: https://www.youtube.com/watch?v=kuMm8LtAUHg
5-Minute Sexy Leg Workout without Lunges: https://www.youtube.com/watch?v=IR_s0WHQDBw
Flat Belly Fat Burner | POP HIIT: https://www.youtube.com/watch?v=dOKsHrvPNVk
EXTREME ABS 3: https://www.youtube.com/watch?v=RCccvzJCa2E
20-Minute High Intensity Workout: https://www.youtube.com/watch?v=nBDnJBqRMpk (only once)
BeFiT Booty Boosters: Booty Building Workout: https://www.youtube.com/watch?v=pFzvC11A5eI
Day 4: Glutes / Arm / Thighs –Legs/ Obliques + Weight Lifting (Gym equipment needed)
Booty POP! PIIT: https://youtu.be/lnYcwuy9x3E
6 Min to Sexy Arms: https://www.youtube.com/watch?v=F1CohjEGbPc
5 Best THIGH SLIMMING Exercises: https://www.youtube.com/watch?v=G3HT9B4-fbk
EXTREME OBLIQUES: https://youtu.be/EsxPa9i6Z8g
DUMBBELL BENCH PRESS: 3 sets x 10
LAT PULLDOWN: 3 sets x 10
OVERHEAD DUMBBELL PRESS: 3 sets x 10
LEG PRESS: 3 sets x 12
LYING LEG CURL: 3 sets x 12
ROPE PRESSDOWN: 3 sets x 12
BARBELL BICEPS CURL: 3 sets x 8
STANDING CALF RAISE: 2 sets x 20
CRUNCH: 3 sets x 15

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