1000 Calorie Workout | Triathlon HIIT

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This workout has 3 Parts

Part 1 (40 Min - Legs and Cardio)
Complete 2 rounds of the following exercises, 50 sec work, 10 sec rest:
1) toe touch jacks
2) pendulums
3) lunge and kick (right leg)
4) half burpee with plank jack
5) lunge and kick (left leg)
6) half burpee with plank jack
7) Glute bridge (right leg)
8) prisoner squat jumping jacks
9) Glute bridge (left leg)
10) prisoner squat jumping jacks
11) Plank glute raise (right leg)
12) high knees
13) plank glute raise (left leg)
14) lunge and kick (right leg)
15) lateral 1-legged hops
16) lunge and kick (left leg)
17) skaters
18) glute bridge (right leg)
19) sumo squats
20) glute bridge (left leg)

Part 2 - Upper body and cardio (20 min)
Complete 2 rounds of the following exercises, 50 sec work, 10 sec rest.
1) KB or dumbbell swing
2) 2 tricep pushups, 2 box jumps
3) bicep curl, lateral raise
4) half burpee with 10 mountain climbers
5) 2 low side steps, 2 squat and press
6) diamond pushup burpees
7) X Jacks
8) commando plank
9) around the world (2) squats (2)
10) plank row burpees

Part 3 - Abs (15 min)
Complete 3 rounds of the following exercises, 50 sec work, 10 sec rest
1) flutter kicks
2) russian twist
3) 10 crabshack, 4 toe touches
4) side plank knee tucks
5) Sliders - knee in and out

1000 Calorie Workout | Triathlon HIIT exercise 14.1 class 11
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Education	Upload TimePublished on 21 Sep 2014

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