Women`s Physique posing routine Barbora Paprancova – Germany

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Bring on another KILLER Workout – Are you ready Team?! 30 min Killer HIIT with No Equipment that will make your body SWEAT! Burn fat, improve your cardio fitness, and sweat it out! It’s the best way to work your full body in just 30 minutes, that’s all you need! Let’s do it ❤️

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▸ Muscles Worked: Full Body
▸ Time: 30 Min + cool down
▸ Equipment: No Equipment, Bodyweight Only

Workout:
▸ Warm Up 30 sec on, no rest
▸ Workout 50 sec on, 10 sec off
▸ Final Challenge 🔥 60 sec on, no rest
▸ Cool Down 30 sec on, 10 sec off

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

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#growingannanas #growwithanna #homeworkouts #hiitworkout

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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Today’s 30 minute full body HIIT Workout is quick, intense and super sweaty! Using dumbbells for added resistance combined with body-weight exercises for a total body HIIT session that will have you feeling strong and energized. Let’s do it!!! #HIITWorkout #HomeWorkout #HR12WEEK

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Equipment Needed:
Dumbbells: I used
Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8

Workout Breakdown:
0:00 Intro
0:23 Warm Up
2:43 HIIT Circuit One (40s work + 20s rest x2 rounds)
Push Press + Twist
Lunge + Curl
Deadlift Jack
Side Lunges
High Knees

12:56 HIIT Circuit Two (40s work + 20s rest x2 rounds)
T-Push Ups
Tricep Extension
Lunge + Press (R)
Lunge + Press (L)
Pivot Hops

23:08 HIIT Circuit Three (40s work + 20s rest x2 rounds)
Front + Sumo Squats
Walking Plank
Front Swing
Curtsey + Raise
Jump Squat + Pulse

33:08 Cool Down & Stretch

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L I N K S

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______________________________

D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

______________________________

Thanks for watching!

❤ Heather

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The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 8kg each!

The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc

45/45/30 rest

2 x 12.5kg
DIAMOND PRESS
TRICEP PRESS

2 x 8kg
SKULLCRUSHERS x2 DUMBBELLS
SHOULDER CRUSHERS

1 x 12.5kg
SKULLCRUSHERS x1 DUMBBELL
OVERHEAD TRICEP EXTENSION

50/50/20 rest

PLANK HIP TWIST
HIPS UP & DOWN

SINGLE ARM PLANK LADDER
SWITCH ARM!

SIDE PLANK LIFT
HOLD (same side)

SIDE PLANK LIFT (switch side)
HOLD (same side)

55/55/10

LEG LOWER
REVERSE CRUNCH

ARC CRUNCH (CLOCKWISE)
ANTI CLOCKWISE!

TOE TAP TO EXTENSION
SMALL TUCK TO EXTENSION

45/45/30

2 x 8kg
PALMS UP HOLD!
PALMS UP CURL!

WIDE CURLS
ALTERNATING!

HAMMER CURL HOLD!
HAMMER CURL!

CROSS BODY CURL!
ALTERNATING CURLS!

FINISHER!

60/60

DEADSTOP TRICEP PUSH UPS
x1 DUMBBELL CURL BURN OUT!

Those bicep holds…. You can do it!!! Breathe…. Try to relax… and think happy thoughts!

Simply take a quick pause when needed and resume!

I literally felt the extra blood flow coming into the biceps! 😳 🔥

So much fun though!!

And with the abs portion, as always, lower to where you feel comfortable. Please do not strain and ensure your lower back maintains able to push into the mat!

This will be week 4 complete! ⭐️⭐️⭐️⭐️

The optional add on is below.. it’s a fun 30 minute workout that was actually really enjoyable after this week! It’s been a challenging afew days of workouts! But we’ll done to you!! I hope you are so proud of your dedication and be thankful every single day we can do this.. we are so fortunate to be able to move, build and respect our body.

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

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/p9GPq3g5IDQ
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
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

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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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