Hello Royally Fit Fam,
With regret I am not able to post a video for you guys this week. My back is very tight and tender, and I cannot do anything too intense until next week when it has healed. Regardless, I have an awesome workout below for you guys to do – check it out and let me know if you have any questions! Print Workout Here
HIIT Workout with 50 seconds on and 10 seconds off each exercise – Body Burner!
This workout has 3 leg exercises in a row, and 2 upper body exercises in a row to really burn-out that muscle and make you sweat. Push yourselves hard! Try not to take any rests in between sets, so you can guarantee a serious calorie burner.
Warm-Up
- 3 minutes of jogging on the spot, jump rope, or jumping jacks. Just get your body nice and warm!
Workout
- Squat with Knee Hug: Do a squat, knee hug your right leg into your chest, do another squat, and hug your left knee into your chest. Alternate between squatting and hugging your knees in towards your chest. Be sure to use your arms to pull your knee in, and exhale deep so you can get deep into your abs.
- Runners Lunge with Bunny Hop – right side: With your right leg in front, lunge deep behind you with your left leg into a runners lunge, and then lift the left leg up towards your chest while simultaneously doing a bunny hop on your right leg.
- Runners Lunge with Bunny Hop – left side: With your left leg in front, lunge deep behind you with your right leg into a runners lunge, and then lift the right leg up towards your chest while simultaneously doing a bunny hop on your left leg.
- ** You did this one recently, and you all felt it!
- Triceps Push-Ups: On your knees, keep your hands directly underneath your shoulders while you do a push-up. Keep your elbows tucked in tight towards your body – this is very important.
- Chest Push-Ups: On or off your knees, separate your hands as wide or wider than the width of your mat. Keep your chest in between your hands so you know you’re hitting your chest muscle.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy