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Blogilates POP HIIT: Play Hard

1 Week / 1 Day per Week / Intermediate

notes & alternates | Print Workout | Print Plan

Side Plank and Reach Under: 1 min or 10 each side.

Exercise	Sets	Distance	Time	Reps	Weight	Rest
Split Squat Jump to Squat Quads / Intermediate	Split Squat Jump to Squat 3 sets, 20 reps, 00:30 rest	3			20		00:30
Side Plank w/ Rotation Obliques / Expert	Side Plank w/ Rotation 3 sets, 00:01:00, 00:30 rest	3		00:01:00			00:30
Marching Punch Shoulders / Intermediate	Marching Punch 3 sets, 00:01:00, 00:30 rest	3		00:01:00			00:30
Rainbow Leg Lift Glutes / Intermediate	Rainbow Leg Lift 3 sets, 10 reps, 00:30 rest	3			10		00:30
Criss-Cross Squat Quads / Beginner	Criss-Cross Squat 3 sets, 40 reps, 00:30 rest	3			40		00:30
Scarecrow Shoulders / Very Easy	Scarecrow 3 sets, 12 reps, 00:30 rest	3			12	--	00:30
Alternating One-Arm Kettlebell Swing Shoulders / Intermediate	Alternating One-Arm Kettlebell Swing 3 sets, 30 reps, 00:30 rest	3			30	--	00:30
Weighted Lying Leg Raise Abs / Intermediate	Weighted Lying Leg Raise 3 sets, 15 reps, 01:00 rest	3			15	--	01:00
Treadmill Running Quads / Beginner	Treadmill Running 00:01:00	--	--	00:01:00			--:--