Yo, this is the day that we've all been waiting for [dreading] and we're going to burn a heck of a lot of calories while keeping it low-impact and even doing
100+ EXERCISE MOVES!!! Are you up for this crazy challenge?
Let's push through and make it to that well earned fist bump at the end. You got this, homie.
[
Est. Calories
Burned: 445-1117]
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This workout consists of 10 circuits with 10 exercises each. We're going to kick this workout off with a warm-up and end with a cool-down stretch after completing this intense workout.
Remember to stay hydrated, take breaks when needed, and that modifications are always welcome and encouraged in this 90 minute silent
HIIT workout.
Workout Breakdown:
Warm-up/
Stretch -- 00:28 / 02:58
Water Break -- 06:28
Circuit 01:
01 --
Squat Ab Burpees -- 06:58
02 --
Twist Press Squats -- 07:43
03 -- Box Pushups -- 08:28
04 -- Alt
Side Knees -- 09:13
05 -- Grab-N-Shoot -- 09:58
06 -- Lunge
Waves -- 10:43
07 --
LVL 2 Drills -- 11:13
08 --
Banger Knees -- 11:58
09 --
Switch Kick Shuffles -- 12:43
10 -- Mt. Tappers -- 13:28
Water Break -- 13:58
Circuit 02:
01 --
Bullet Swings -- 14:58
02 --
Surf Burpees -- 15:42
03 -- Pike-Taps -- 16:27
04 --
Dodge Jabs -- 17:12
05 -- Ski Ab
Twists -- 17:57
06 -- Alt. Press Lunges -- 18:27
07 --
Step Curls -- 19:12
08 -- Lunge Curls -- 19:57
09 --
Heel Tap Knees -- 20:42
10 -- Pulse-ups -- 21:27
Water Break -- 21:57
Circuit 03:
01 --
S2S Kick Burpees -- 22:57
02 --
Stack Foot Pushups -- 23:42
03 --
Traffic Directors -- 24:27
04 -- Typewriters -- 25:12
05 --
Quick Knees -- 25:57
06 --
Field Kick Burpees -- 26:27
07 --
Rev. Squat
Kicks -- 27:12
08 -- S2S
Pike Divers -- 27:57
09 -- Tri-Knee Combo -- 28:42
10 --
L2R Twist Jabs -- 29:27
Water Break -- 29:57
Circuit 04:
01 -- Mt.
Kickers -- 30:57
02 --
Kickback Flys -- 31:42
03 -- Squat Curls -- 32:26
04 -- Curtsy
Crosses -- 33:11
05 -- Under
Taps -- 33:56
06 --
Trinity Pushups -- 34:26
07 -- Squat Jab Kicks -- 35:11
08 -- Alt. Lunge Kicks -- 35:56
09 --
Uppercut Ladders -- 36:41
10 --
ISO Divers -- 37:26
Water Break -- 37:56
Circuit 05:
01 --
Halo Lunges -- 38:56
02 --
Kicking Jacks -- 39:41
03 --
Curly Flys -- 40:26
04 -- Kick-out Pushups -- 41:11
05 -- Alt. Lunge Squats -- 41:56
06 --
Booty Burpees -- 42:26
07 -- Gatlin Jabs -- 43:11
08 --
Cross Body Curls -- 43:56
09 -- Combo
Attack -- 44:41
10 --
In & Out Curls -- 45:26
Water Break -- 45:56
Circuit 06:
01 --
UPS Burpees -- 46:56
02 -- ISO Geckos -- 47:41
03 -- Dodge Tri-Knees -- 48:26
04 -- ISO Squat Kicks -- 49:11
05 -- Dbl Squat Kicks -- 49:55
06 --
Wood Chops -- 50:25
07 -- Jack-5 Burpees -- 51:10
08 -- Hi-Low
Skaters -- 51:55
09 --
Donkey Burpees -- 52:40
10 --
Ground &
Pound -- 53:25
Water Break -- 53:55
Circuit 07:
01 --
Power Core Combo -- 54:55
02 -- Accordions -- 55:40
03 --
Kangaroo Burpees -- 56:25
04 -- ISO Curls -- 57:10
05 --
Hammer Curls -- 57:55
06 -- ISO-Leg Arnolds -- 58:25
07 -- Alt.
Floor Taps -- 59:10
08 -- Squat Ab Twists -- 59:55
09 -- Side Lunge
Shots -- 01:00:40
10 --
Twerk Twists -- 01:01:25
Water Break -- 01:01:55
Circuit 08:
01 --
Jack Climbers -- 01:02:55
02 -- 80/20
Pulses -- 01:03:40
03 --
Swimmer Pushups -- 01:04:25
04 --
Sumo Burpees -- 01:05:10
05 --
Shadow Jabs -- 01:05:55
06 -- Side Lunge Kicks -- 01:06:25
07 -- Rev. Pulses -- 01:07:09
08 -- S2S Twerk Walks -- 01:07:54
09 --
Stacker Pushups -- 01:08:39
10 -- Ab Knee Twists -- 01:09:24
Water Break -- 01:09:54
Circuit 09:
01 -- Side Knee Climbers -- 01:10:54
02 --
Bulgarian Lunges -- 01:11:39
03 -- Pitch-N-Switch -- 01:12:24
04 -- Rev. Kick Taps -- 01:13:09
05 -- Alt.
Strikes -- 01:13:54
06 --
Warrior Pushups -- 01:14:24
07 --
Eagle Kicks -- 01:15:09
08 -- LVL 2 Curls -- 01:15:54
09 --
Lawnmowers -- 01:16:39
10 -- Rocking Geckos -- 01:17:24
Water Break -- 01:17:54
Circuit 10:
01 --
Ladder Squats -- 01:18:54
02 -- Hook-Knee
Shuffle -- 01:19:39
03 -- Curtsy Kicks -- 01:20:24
04 -- Inchworm Kicks -- 01:21:09
05 --
Everest Climbers -- 01:21:54
06 -- Pick-up Squats -- 01:22:24
07 -- Jog Lunges -- 01:23:09
08 -- High-5 Kicks -- 01:23:54
09 -- Booty
Makers -- 01:24:39
10 --
Gecko Pikes -- 01:25:23
Water Break -- 01:25:53
Cool-down Stretch -- 01:26:53
Which was your favorite exercise move? Which was most challenging?
Let us know below.
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- published: 29 May 2015
- views: 18018