How to do the workout:
30-35 minutes on the circuit + cardio bursts (see below)
30-35 minutes of HIIT Cardio (2:1 intervals)
The Circuit = 7 exercises + 3 Minutes HIIT Bursts | 3 sets
*Complete all the exercises back to back for stated reps. Once you finish the circuit, do 3 minutes of high intensity cardio (on any machine or body weight) IMMEDIATELY after each set. Then rest 1-2 minutes between the circuit + cardio burst. Complete 3 sets. Should take you 30-35 minutes.
*Choose light to moderate weights depending on the exercise
*After you finish the 3 circuit/cardio burst sets, do another 30-35 minutes of HIIT intervals (2:1 intervals)
Box jumps or DB step ups x 20
DB plank rows x 20
Decline medicine ball oblique twists (see photo above) x 20
Medicine ball pop squats x 20
DB squats to overhead shoulder press x 20
Medicine ball push-ups x 20 (can do on your knees)
DB lateral lunges with bicep curl x 20
*3 minutes of HIIT cardio
Repeat all this 3 times!
This is advanced training and works best as part of a COMPLETE training & nutrition plan.