Скачать или смотреть 40ish minute CHRISTMAS HIIT workout, including warm up and cool down/stretch

40ish minute CHRISTMAS HIIT workout, including warm up and cool down/stretch

Equipment needed: dumbells and a mat

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Warm up

Circuit 1: LOWER BODY STRENGTH
45 sec work / 15 sec rest – Repeat 2x

1. Thrusters
🎄 Santa’s Sleigh Launchers
2. Reverse Lunge + Bicep Curl
🎁 Gift-Wrap Lunges
3. Single leg Deadlift to Upright Row
🌲 Tippy-Top Tree Choppers
4. Sumo Squat, 3 pulses, 3 second hold
🎅 Santa’s Stocking Stuffer Squats


Circuit 2: UPPER BODY & CORE
45 sec work / 15 sec rest – Repeat 2x

1. Push-up, shoulder tap, reach
✨ Reach for the Star Push-Ups
2. Bear crawl hold, dumbbell drag
🐻 North Pole Bear Drags
3. Dumbbell Chest Press + Glute Bridge
🛷 Sleigh Ride Bridges
4. Dumbbell Sit-Up to Press
🎄 Christmas Morning Get-Ups


Circuit 3: POWER & PLYO BLAST
30 sec work / 10 sec rest – Repeat 2x

1. Squat to Clean and Press
🎁 Santa Sack Clean & Press
2. Side Lunges with Bicep Curl, alternating
🦌 Reindeer Side Steps
3. Kettlebell Swings
🔔 Jingle Bell Swings
4. Push-Up to Plank Jack
❄️ Snow Angel Plank Jacks
5. Fast Feet + Jump Squat
🎅 Santa’s Late-for-Takeoff Jumps


FINISHER (4 minutes)
20 sec work / 10 sec rest – Repeat 2x

1. Dumbbell Burpees
🎅 Hammer Time at the North Pole
2. Jumping Lunges (or Step-Back Lunges)
🦌🦌 Dasher & Dancer Lunges
3. Spiderman Plank (knee-elbow, same side)
🕷️ Tangled Tinsel Climbers
4. Squat Hold with Bicep Curl
🎁 Present Hold & Curl

🧘‍♀️ COOLDOWN & STRETCH