You’ll burn fat, burn calories, tone muscle, and improve fitness with this fun workout! It really targets the legs, gluteals, and abs but you’re going to get a full body workout because all the cardio segments are Burpees, which work your entire body. That means you'll work pretty much every muscle in your body and burn more calories in less time. To that I say, “Bring on the Burpees!” Try to do the Tabatas at max intensity during the 20 second work phase and take a FULL break during the 10 second rest phase. Please be safe and listen to your body and adjust intensity accordingly! Everyone is at different levels and even each day intensity can be different within the same individual depending on variables such as hydration level, adequate rest, adequate sleep, etc..
***You may notice some editing in here - my apologies. I filmed a lot of long workouts this day and the camera was having issues with overheating and kept shutting off without me noticing so I had to redo lots of sections of the workout. OMG I was working out FOREVER this day. #Jneedsanewcamera
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This series seriously shreds fat, defines muscle, and improves endurance and stamina. Follow along with the Fitness As A Lifestyle Challenges given in the Fit Hits videos, to incorporate healthy diet and lifestyle habits to really hit our goals even faster.
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Each workout in the HIIT & Strength series has a HIIT (or Tabata) component combined with a strength component. The workouts in this series will range from 30-45 minutes, but you will need to plan for additional time for warm up and cool down, so plan on a 45-60 minute workout. Every third HIIT & Strength workout will be a HIIT & Strength MAX workout which will be two H&S workouts combined and are super mega body-transformers!
Legs & Abs Burner: HIIT & Strength Series #9
Repeat 2 Rounds
Optional Equipment: Set of dumbbells, step
Tabata #1) Hell Raiser Burpee (4 sets) / Double Jump tuck Burpee (4 sets)
1) Static lunge step-ups (L)
2) Static lunge step-ups (R)
3) Weighted single leg bridge lift (L)
4) Weighted single leg bridge lift (R)
Tabata #2) Single leg Burpee (4 sets) / Stand up sit up Burpees (4 sets)
1) Pause goblet squat w/ calve raise, arm extensionm
2) Walking plie squat with forward raise
3) Weighted leg pull in combo (R, L, C)
4) Reverse crunch twists (C, R, L) *be sure to pause at the bottom to reset to ensure you aren’t using momentum