Workout Details

365-530 calories
33 minutes
Level 5
We always suggest that you do a warm up before your workout and a cool down afte
rward but we usually leave you to pick and choose each component for yourself. W
ith this routine however we have taken the guess work out of the equation for yo
u by providing a complete exercise program with every component you need for a s
afe and effective bout of physical activity. In this 40 minute routine we will t
ake you through a warm up, a HIIT workout, a short core workout, and then a rela
xing stretch & cool down to cover every aspect of a comprehensive workout.
We have also included a calorie burn bar to show you not only how far along you
are in the workout in general but also how many calories you burn on average thr
oughout the entire program. We know that everyone is different as far as how man
y calories they burn with any give workout so we have set a range of calorie exp
enditure from high to low. Though some people will fall outside of this range, o
ver 90% of you will fall somewhere between the high and low calorie burn. So wha
t is the actually calorie burn? With this entire routine you can average anywher
e from 8.1 to 11.6 calories per minute giving you a total burn of 325 to 465 tot
al calories burnt over the course of this 40 minute workout.
The Following is a transcript from the video above outlining what exercises were
used and in what order. Each section has a brief description of how the exercis
es were combined, and time limits or repetitions used. Feel free to print and us
e this written program when you do not have access to our videos online.
Warm Up:
Do each motion for 30 seconds except for the last which should be done for 60 se
conds.
High Knee March
Standing Crisscross Crunches
Torso Circles
Up and Out Hops
Fly Jacks
Lateral Jumps
HIIT Tabata Workout:
Do each group of two exercises in an AA BB pattern twice through for a total of
4 minutes. Each individual set is 20 seconds on and 10 seconds off and will be d
one a total of 4 times per exercise.
High Knees
Quick Feet
Traveling Mt. Climbers
Plyometric Push Ups
Star Jumps
Butt Kickers
Static Runners
Hillbilly Squats
Jumping Lunges
Plank Walks

Core Workout:
Do 20 repetitions of each exercise. All are a single count except for the Russia
n twist which is counted only on one side of the twist (or double count each sid
e 1, 1, 2, 2,... etc.)
Jackknife Crunches
Back Bows
Side Hip Raises (Left & Right)
Russian Twists
Cool Down:
Do each stretch for 30 seconds each on both sides (if it has a left and right).
Hold the stretch static keeping a constant stretch by trying to gently push furt
her throughout the allotted time. Do not pulse or bounce and do not do a second
workout after this stretch as it will temporarily loosen your joints and increas
e chase of injury. Wait for at least 3 hours before doing another workout or do
your next workout first then come back to do this stretch component.
Crossover Hamstring Stretch (Left & Right)
Quadriceps Stretch (Left & Right)
Center Hamstring Stretch
Inside Thigh Stretch (Left & Right)
Seated Hamstring and Torso Stretch (Left & Right)
Seated Butterfly
Deep Glute Stretch (Left & Right)
Torso Rotation Stretch (Left & Right)