Come get crazy with me! This workout will HIIT you with awesome cardio and body sculpting moves in a high intensity workout that will incinerate the fat and tone your muscles!

Let's be social!
♥ WEBSITE: https://www.FitForceFX.com
♥ INSTAGRAM: https://instagram.com/fitforcefx/
♥ FACEBOOK: https://www.facebook.com/FitForceFX
♥ TWEET: https://twitter.com/FitForceFX
♥ PINTEREST: https://www.pinterest.com/fitforcefx/

Challenge yourself and you will see results with this series! This series is designed to shred fat, define muscle, and improve your endurance and stamina. I want you to push yourself for the duration of each workout. Remember that you get OUT what you put IN and you are stronger than you think. Be sure to incorporate healthy diet and lifestyle habits to supplement your hard work and help you reach your goals. Follow me on Instagram for tips and inspiration! Don't forget to check in with me on Facebook, Instagram to tell me how you're doing!

Beach Body Shred: HIIT & Strength Series #16

Optional Equipment: Set of Dumbbells, mat, large rolled up towel/thick book

Part 1: Athlete HIIT (50/10 intervals)

1) Surfer Burpee
2) Speed Skaters
3) Mountain Climber Everest Burpee
4) Heismans

Part 2: Burpee HIIT (30/30 intervals) – w/ plank jack shoulder tap in between exercises

1) Deadman Burpee
2) Plank jack shoulder tap
3) Starburst Burpee
4) Plank jack shoulder tap
5) Evil Leprauchan Burpee
6) Plank jack shoulder tap
7) Twister Squat Jump Burpee (alt. directions)
8) Plank jack shoulder tap

Part 3: Strength: (50/10 intervals)

1) Narrow heel elevated squat, Cuban dumbbell press
2) Good mornings
3) 4 count pause goblet squat w/calve raise & fwd press (L&R)
4) Weighted glute bridge thrusters (feet elevated)

Part 4: Weighted HIIT: (50/10 intervals)

1) Side lunge (L), clean & press (R)
2) Side lunge (R), clean & press (L)
3) Pendulum squat jump
4) S. leg Burpee w/ s. arm scaption (alt L&R)

Part 5: Strength: (50/10 intervals)

1) Squat to single leg biceps curl, Y press, S. leg deadlift (L&R)
2) Squat, curtsey lunge w/ kick (L&R)
3) Sumo squat w/ heel raise, Sumo deadlift
4) S. leg weighted glute bridge knee-ins (leg parallel) (L&R)

5 mins Abs Burnout: (30/30 interval) w/ stability sit ups

1) Death by Abs Sequence (s. leg pike, s. leg knee-to-elbow, double pike)
2) Stability sit ups
3) Weighted leg pull-ins (SSD)
4) Stability sit ups
5) Superman plank to cross-knee-in-to-elbow
6) Stability sit ups
7) Sprinkler (progression: levitating sprinkler)
8) Stability sit ups
9) Leg raises w/paused hip lift (2 count pause at the top and go SLOW)
10) Stability sit ups

******
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercises shown.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.