WORKOUT DETAILS

Duration: 90 Minutes
Calorie Burn: 702-1014
Difficulty: 4/5
Equipment: Dumbbell
Training Type: HIIT, Low Impact, Strength Training
Video Player: View on YouTube

Body Focus: Total Body

Whether you’re an exercise pro or a beginner, we strongly encourage you to listen to your body all the way through this routine. Make modifications to adjust for your fitness level, your body, and what you need today. Stay tuned in to the messages your body is sending you so that you can make those adjustments. These workouts are intense; you should be well rested/recovered from your last workout when you tackle these 1000 cal workouts, and you should also give yourself a few days to heal once you’ve finished. While your body is recovering, you can keep moving with low impact movement, Pilates, going for walks, stretching, foam rolling. or other light, functional body work.

Another fun way to use this workout is à la carte - mix and match the portions of the workout that you like. The 32 minute strength session is a great workout by itself. Or, you could pair the core and HIIT portion. Or strength training + kickboxing. It’s up to you. Just make sure that you always include a warm up and cool down.

Workout Structure

High Intensity Interval Training (HIIT): Burns fat, builds fast twitch/type 2 muscle (for speed and explosive strength), increases endurance, regulates blood sugar, and boosts metabolism
Total Body Strength: Builds muscle, boosts metabolism, improves bone density and health, supports good mental health and mood, increases overall bodily control and mechanics, and lowers overall risk of injury
Cardio Kickboxing: Builds coordination and cardiovascular endurance, builds speed, and challenges the core muscles
Pilates: Improves body mechanics and control, builds a strong foundation by increasing strength throughout different ranges of motion, and improves flexibility
Core Strength: Strengthens the abs, obliques, and lower back to build a strong base for more dynamic, functional movements and workouts

Equipment

Dumbbells (Optional)
Bench (Optional)
Mat (Optional)

Warm Up / Cool Down

Both Included

Warm Up (6 Minutes Total; 30 Seconds Each)
- Boxer Shuffle
- Butt Kicker + Row
- Forward Bend + Fly
- Torso Twist + Knee
- Curtsy Tap + Overhead Pull Down
- Arm Sweep + Side Lunge
- Step Through Lunge/Steps + Lateral & Ventral Raise
- Other Side
- Squat + Side Leg Raise
- Runner + Front Kick (L)
- Runner + Front Kick (R)
- Up and Out Jacks

HIIT Group 1 (6 Minutes Total; 2 Sets Each of 20 Seconds On, 10 Seconds Off)
- Lateral Jump + Jump (or calf raise)
- High Knee Pause

- Walkdown Push Up
- Rocket Squats

- Plank Jack
- Jumping Lunges

HIIT Group 2 
- Burpee + Squat Jack
- Squat Pulses + Jumping Lunge

- Plank to Push Up
- Side Lunge + Jump Squat

- Mt. Climbers
- Star Jump

----- Water Break -----

HIIT Group 3
- Pop Squats
- Monster Walk + Jump

- Jackknife Getup / Reclined Oblique Crunch
-  Side Plank + Front Kick

- Low Side Step Squat Jump
- Runners

Kickboxing (6 Minutes Total; 2 sets each: 30 on, 10 off) 
- Jab + Cross + Knee
- 2 Hooks + Uppercut
- Duck + Jab + Cross + Knee
- Jab + Cross + Uppercut + Hook
- Front Punch

----- Water Break -----

Total Body Strength (32 Minutes; 2 Sets Each of 45 on, 15 off)
- Squat
- Tricep Kickback

- Straight Leg Deadlift
- Bicep Curl

- Bridge
- Chest Fly

- Reverse Lunge
- Reverse Fly

—- Water Break —-

- Side Lunge
- Overhead Press

- Clamshell
- Pullovers

- Side Leg Raise
- Wide to Narrow Chest Press

- Kneeling Rear Leg Raise
- Plank Row

-----Water Break -----

Core Strength (8 Minutes; 45 Seconds on, 15 Seconds off)
- Toe Touch Leg Drop
- Back Bow Crossover
- Side Crunch Left
- Side Crunch Right
- Crisscross Crunch
- Bird Dog Pulse
- Slow Drop Crunch
- Swimmers

Cool Down & Stretch 
- Seated Single Leg Toe Touch
- Seated Single Leg Side Reach
- Plank Calf Stretch
- Toe Touch
- Quad Stretch
- Hip Flexor + Arm Cross Stretch
- IT Band + Side Stretch
- Wall Chest Stretch
- Down Dog
- Cobra
- Shell Stretch
- Deep Glute Stretch
- Torso Rotation