PRIMARY FOCUS: BUILDING STRENGTH, MUSCULAR ENDURANCE AND CARDIOVASCULAR FITNESS.

This workout is designed to be done as a HIIT circuit. Please read the instructions below carefully.

Format:
45 seconds work / 15 seconds rest.
Complete four rounds (1 round = 6 exercises).
1 minute rest between rounds.
Add the supine core finisher onto the end of your final round.

WARM UP

ROUND 1 (complete this 4 times in total)
SQUAT THRUSTERS: 45 seconds work, 15 seconds rest.
REAR DELT FLY: 45 seconds work, 15 seconds rest.
ALTERNATING STEP BACK LUNGE + BICEP CURL: 45 seconds work, 15 seconds rest.
RENEGADE ROW TO TRICEP PUSH UP: 45 seconds work, 15 seconds rest.
ALTERNATING LATERAL LUNGE + ROW TO PRESS: 45 seconds work, 15 seconds rest.
WEIGHTED PUSH BACKS: 45 seconds work.
One minute rest.

REPEAT THREE MORE TIMES.

NOTES: For high intensity workouts, we focus on dynamic movement & higher reps. It's better to select lighter weights than you would for your usual strength sessions for this style of workout. Increase rest time if you find you are too fatigued to maintain proper form, eg 30 seconds on 30 seconds off. Use your breath to power the movements: exhale on the effort, just like we do in pilates.