Get water, get ready and lets go! Late night with my 1am workout but good news for you its here on time. This is your 7th KNOCKOUT HIIT workout to get you half way through this series. Your time is now so lets get it done so we can feel great for the rest of the day! Workout names and breakdown below.
BREAKDOWN:
2 1/2 min warm up
2 rounds /sets with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: 00:18
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 03:14
1. KNIGHT FLYING KICKS
2. IRON JABS
3. TRINITY CURLS
4. EXPLOSIVE POWER SQUATS
5. SPEED BAG BLOCKS
6. AROUND THE WORLDS
BREAK: 30 SECONDS
SET 2: 10:35
1. KNIGHT FLYING KICKS
2. IRON JABS
3. TRINITY CURLS
4. EXPLOSIVE POWER SQUATS
5. SPEED BAG BLOCKS
6. AROUND THE WORLDS
COOL DOWN / STRETCH
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
Intro and outro music created by Kinemaster.
