30 MIN KILLER HIIT Workout designed to burn fat & tone your muscles, who’s in? No repeat, bodyweight only HIIT exercises you can do anywhere! Grab your mat, a bottle of water and let’s do it Team – sweaty #HIIT party incoming 😍

MY BRAND NEW FITNESS NUTRITION GUIDE:
FITNESS NUTRITION PDF GUIDE

▸ Muscles Worked: Full Body HIIT
▸ Time: 30 Min + Warm up and Cool Down
▸ Equipment: Bodyweight only
▸ Location: Cora Cora Maldives 🌴 https://www.coracoraresorts.com/

♥︎ Workout:
▸ 00:00 – 04:15 Warm Up 30 sec on, 0 sec off
Big Arm Circles
Good Morning + Squat
Squat + Hamstring Stretch
Warm Up Run
Overhead Squats
Warm Up Hops
Squat + Back Extension
Reach Up Down

▸ 04:15 – 14:40 Workout Round 1: 50 sec on, 10 sec off
Jumping Jacks
Sunny ☀️ Skaters
Tempo Squat + Jump
Lunge Pulse + Kick Right
Lunge Pulse + Kick Left
High Knee Run
Side Step Squat Jump
Rope Jumps
Thrusters
+ 1 MIN Challenge

▸ 14:40 – 25:10 Workout Round 2: 50 sec on, 10 sec off
Jumping Jack Variation
Lunge Squat Lunge
4 x Lunges 4 x Squat Jumps
Lateral Lunges
Alternating Punch Up Jacks
Squat + Heel Tap Jump
Punch Up Jacks
Jump Jump Jump
+ 2 MIN Challenge

▸ 25:20 – 35:40 Workout Round 3: 50 sec on, 10 sec off
Reverse Lunges
X Jumps
Rope Jumps 4 x per leg
Side to Side Squat Hops
Kneeling Up Knee Drive
4 x High Knees Half Burpee
Squat Jacks
+ 3 MIN Challenge

▸ 35:40 – 39:34 Cool Down 30 sec on, 10 sec off
Forward Fold
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener
Wide Leg Forward Fold

▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.

▸ Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

♡ Join the OFFICIAL TEAM GROW Community Group: https://www.facebook.com/groups/teamgrowsupport/

♡ Workout Challenges & Guides: http://growwithanna-shop.com

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♡ My Music: https://www.epidemicsound.com

#growingannanas #growwithanna #homeworkout #hiitworkout #maldives #killerhiit #homeworkout

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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#glutes

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Day 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.

Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs.

Even during this workout, you could consider it as ‘dynamic stretching’ as you are moving the joint through the range available.

And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep… rather than moving the weight from A to B, think about lifting ‘with’ the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy.
If you think about a bent over row… rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift.

Every workout I share is unedited. One take and it’s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus.

I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn’t perfectly inline with thigh or I could improve my neck being inline with my spine…I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously!

Have fun lifting and use the next 6 weeks to improve even more!

The dumbbells I am using for your reference are 15kg each!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

SUITCASE SQUAT
SUITCASE SQUAT

STATIC LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

RDL
RDL
RDL

REAR STEP LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PAUSE AT BOTTOM GOBLET SQUAT
PAUSE AT BOTTOM GOBLET SQUAT

LATERAL LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER:

30/30/30/60

1/2 REP GOBLET SQUAT
FULL RANGE!
1/2 REP!
BODYWEIGHT FULL RANGE!

Let’s lift, let’s go!

Cx

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Useful Links

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Optional Add-ons

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/uVwNVEQS_uo
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf (Printable)

My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

Here is the link to my favourite cardio workout just for your reference!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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https://teambodyproject.com

Transform your body in just 10 weeks and take part in the entire Body Project system. Start your Body Project TODAY!

Or simply come and join the conversation at http://www.facebook.com/bodyprojectso…

In this 30 minute cardio workout, I (Daniel) take you through a number of interval drills to raise your heart rate, burn calories and release those feel good hormones.

Comment below to let us know how you get on!

This low impact cardio workout includes a warm up and a cool down before and after the exercise routine, we advise you follow both for safety and best practise.

This beginner routine is in our cardio range – we also provide Personal Training (resistance), Pilates and Yoga workouts.

Enjoy the workout!

Exercise disclaimer –

As with any physical activity, before beginning any fitness regime, you must consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you.

You should seek medical attention immediately if there are any unanticipated changes to your physical condition at any time.

None of the information contained within this Website or on our videos is intended to be used as medical advice and the Website is not intended to be used to diagnose, treat, cure or prevent any medical condition (including any mental health conditions) or for any therapeutic purposes.

Before relying on the information on this Website, it is your responsibility to carefully evaluate the accuracy and relevance of the information for their purposes and obtain appropriate professional medical advice.

Always consult a qualified medical professional if you have any questions concerning your medical condition or injury.

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#malaikaarora ‘s post workout glow is making us feel like hitting the gym soon! 😉 #shorts

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DOWNLOAD YOUR FREE TRIAL HERE : https://madfit.app.link/e/store

Do this 30 minute FULL BODY WORKOUT from INSIDE THE MADFIT APP! This is an exclusive workout from the 12 week Full Body program!
#MadFit #Workout #Fitness

INSTAGRAM: @themadfitapp @madfit.ig

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