800 Calorie SMASH | Crazy Cardio, Core + Booty Strength

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Warm up:
1) 30 Seconds jumping jacks
2) 30 seconds lateral lunge (right leg)
3) 30 seconds bird-dog (right side)
4) 30 seconds lateral lunge (left leg)
5) 30 seconds bird-dog (left side)
6) 30 seconds squat and pivot
7) 60 seconds glute bridge

Part 1: HIIT ( 50:10) Complete 3 rounds
1) prisoner squat jumping jacks
2) 1 box jump, 1 tuck jump
3) frog plank jump step overs
4) 3 bunny hops, overhead press
5) star burpees

Part 2: Core and Glute strength Circuit (3 rounds)
1) Pendulum pushups (8 reps)
2) sumo squats (16 reps)

Part 3: Tabata and Strength

Tabata combo #1 - power step ups // elevated plank w/ glute raise

20 reps reverse lunge w/ knee up and bicep curl (right leg)

Tabata combo #2 - jugglers // KB swings

20 reps reverse lunge w/ knee up and bicep curl (left leg)

FINISHER:
10 reps - burpee w/ 2 plank jacks w/ shoulder tap, 1 commando plank and one pushup
10 reps - burpee w/ 2 plank jacks w/ shoulder tap, 1 commando plank
10 reps - burpee w/ 2 plank jacks w/ shoulder tap
6 reps - burpee (no pushup) with tuck jump.

800 Calorie SMASH | Crazy Cardio, Core + Booty Strength exercise 14.1 class 11
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Education	Upload TimePublished on 20 Nov 2016

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