Ali Fit MBS - HIIT Workout Full Body!

Hey friends!

 Do you need a quick workout but want to make sure its worth the time and you will see results with consistency?
I always make HIIT (HIGH INTENSITY INTERVAL TRAINING)
the base of all my workouts and if I feel the need I can build around that workout.

So here's a quickie I threw together that focusing on full body as usual.  I like a well rounded workout that hits a number of my muscle groups while increasing my heart rate for better heart health..

Starte with a warmup on the stair master.
-11mins - Stair master
-Shoulder press -12 (find a comfortable weight that ensures proper form)
-Pushups-10 ( try full body if you can otherwise modify)
-Squats -15 (with or w/out weights and kick)
-Dead lift with weight bar -15
-Shoulder pulls low  - 12 (bent over)
-Shoulder pulls high -12 (standing up)
-Alternating plank -20
-Seated oblique twist -16 (with 10lb weight, touch side, push weight up overhead and touch opposite side)

Repeat 3 times

Last (Extra Cardio)
Treadmill HIIT

-Start with a brisk walk on 3.8 speed or higher.
-turn while walking and shuffle side ways for 1 min then switch sides for another min. (May need to decrease speed to 2.8-3.1)
-run for 1 min at 5.8-7 speed
-incline to 15 minimum (drop speed to 4.2+ and push to maintain that speed
Repeat 1 more time
Add 1 min run to the end..

Be sure to stretch!

Couple basic Yoga poses: critical to hold poses as long as possible to elongate those muscles and help the oxygen and blood circulate.
Yoga builds small and large muscles depending on intensity level.

-Child pose - 30 secs
-Cobra - 30 secs
-Downward facing dog - 30 secs
( alt cobra with downward facing dog 3 times)
-Warrior pose - 30 secs - alt ea leg(key is to sit into the pose as deep as you can while holding)

Finish with deep inhale and exhale.

Other poses can be done as well to open you up.

Give this one a try and let me know what you think. 

~AliMBS ®