30 Minute Full Body HIIT Workout | Build Muscle+Burn Fat! No Jumping! | STF - Day 19

Welcome to Day 19 of Summertime Fine! It's full body Friday so let's work and close out this weekday the best way we know how! Grab your Tier 1 program calendar here! https://shop.royalchange.fit/products...

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We will work for 4 rounds of 45 seconds of work and then we will rest! The last half of the workout will rock 2 rounds of 45 seconds. We will rest for 30 seconds between circuits so watch the up next windows closely so you can get your dumbbells ready to keep crushing it!

The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.

Exercises:
2 Rounds of 45 seconds per exercise non-stop
Squat to lunge left
Squat to lunge right
*15 SEC REST

Curl and Press left
Curl and press right
*15 SEC REST

RDL to Lat Leg Lift left 
RDL to lat leg lift right
*30 SEC REST

Alt Underhand Rows
Shoulder Press
*15 SEC REST

Goblet squat 
Sumo Deadlift
*15 SEC REST

Lateral Raise 
Tricep Kickback
*30 SEC REST

1 round of 45 seconds each:
Left side plank 
Right side plank
*15 SEC REST

Plank Rows Left 
Plank Rows right
*15 SEC REST

Shoulder Press Stabilization left
Shoulder press stabilization right
*30 SEC REST

Burpee left leg up 
Burpee right leg up
*COOL DOWN

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