This workout alternates 4 minute Tabatas with 4 minutes of strength training. This means we are getting a bit of a break between our cardio segments, so this is a great way to help you start to go FULL-OUT for those Tabatas, if you aren't already. Remember, when I say full-out max intensity, I mean max for YOU. This can sometimes be different for you from day to day. When I filmed this one I was getting sick (but didn’t know it yet), which means my full-out max was lower than normal but the point is you still challenge yourself for any given moment and feel proud of your efforts. :-)

The HIIT & Strength Series seriously shreds fat, defines muscle, and improves endurance and stamina. Be sure to incorporate healthy diet and lifestyle habits to really hit our goals even faster.

Each workout in the HIIT & Strength series will have 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!

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Total Body Smack-down: HIIT & Strength Series #8 by FitForceFX

Repeat 2 Rounds

Optional Equipment: Set of dumbbells, step, pillow/folded towel

Tabata 1) Jab cross jab knee, front kick, back kick, squat, pivot squat (L&R 4 sets) / Double knee, roundhouse, front kick, back kick (L&R 4 sets)

STRENGTH
1) Levitating lunge (L)
2) Levitating lunge (R)
3) Front cross-over step-ups, biceps curl (L)
4) Front cross-over step-ups, hammer curl (R)

Tabata 2) 2 Plank kick throughs 2 Everests (L&R 4 sets) / Plank jack shoulder tap Burpeess

STRENGTH
1) Single leg deadlift w/ row, front raise (L)
2) Single leg deadlift w/ row, lateral raise (R)
3) Renegade row, plank tricep kickbacks
4) Stability boxing abs (cross punches – singles then doubles then single single double; feet elevated for extra challenge)

*Injury disclaimer:
Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this video.