FIT 30 HIIT WORKOUT

Burpee1

Step Ups4

Kettlebell Two Arm Swing2

Jumping Jacks5

Kettlebell Squat3

10 EXERCISES TOTAL 30 SEC WORK/30 SEC REST REPEAT 3X TOTAL 30 MIN

Start upright, move into a squat, hands on the ground, kick feet back into a plank and return to squat positon.

Hold kettlebell at chest level, drop hips into squat position.Raise back to starting position.

Begin in a relaxed stance, spread legs and arms away from body.

Lift kettlebell off of floor, drive hips forward, pushing kettlebell forward and upward.

Step onto the center of the bench, straighten right leg at the top and repeat with left leg.

Have questions? See your club trainer!

In this 10 exercise workout, you’ll have 30 seconds to complete as many reps as you can, while focusing on form. The rest period between each exercise is only 30 seconds so make sure to carry water. This workout targets lower and upper body muscles with a focus to keep

your heart rate up.

H I I T W O R K O U T

TRX Plank Taps7

TRX Thruster8

Burpee10

Up/Downs6

Butt Kicks9

FIT 30 HIIT WORKOUT(CONTINUED)

In a plank, feet in TRX straps, lift one hand off the ground to tap opposite shoulder.

Stand upright and kick your right heel up toward your glutes. Repeat with left leg.

Standing with knees bent, drop down to the floor in a push up position, push up to the starting position.

Leaning forward, hands close to sides, extent forward, raising hands overhead.

Start upright, move into a squat, hands on the ground, kick feet back into a plank and return to squat positon.

10 EXERCISES TOTAL 30 SEC WORK/30 SEC REST REPEAT 3X TOTAL 30 MIN

Have questions? See your club trainer!

EXERCISE INDEX

Burpee - Start upright, move into a squat with hands on the ground, kick feet back into a plank and return feet into squat position.

Kettlebell Two Arm Swing - Lift kettlebell off of floor, keep knees bent and drive hips forward, pushing kettlebell forward and upward.

Kettlebell Squat - Hold kettlebell at chest level, drop hips into squat position and bring thighs parallel to ground.

Step ups - Feet hip-distance apart, step onto the center of the bench and straighten right leg at the top. Repeat with left leg.

Jumping Jacks - Begin in a relaxed stance, spread legs and arms away from body.

Up/Downs – Standing with knees bent, drop down to the floor in a push up position, push up to the starting position.

TRX Plank Taps - In a plank position with feet in TRX straps, lift one hand off the ground to tap opposite shoulder.

TRX Thruster – Leaning forward, hands close to sides, extent forward, raising hands overhead.

Butt Kicks – Stand upright and kick your right heel up toward your glutes. Repeat with left leg.