Valentine's Day HIIT & Killer Core Workout!

Happy Heart Day Boot Camp Hawaii! Give yourself the gift of LOVE and HEALTH today! Hope you tried my last workout, the LOVE your BODY workout. If you could handle 30 minutes, then you can handle today's workout. It's more muscular endurance and some HIIT (high intensity interval training). The sets are 50 seconds of all out hard work, but make sure to pace yourself at the same time. These longer interval sets are meant to push your anaerobic threshold to its maximum limit, so that means you'll be burning out for a longer amount of time. Your muscles will feel tight, lean, and strong!

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Cheers!
emily


Valentine's Day HIIT & Killer Core Workout!
60 minutes

10 minute warm-up:
20 crunches
40 jumping jacks
20 R obliques
40 high-knee marches or step ups
20 L obliques
40 jumping jacks
20 bicycles
40 high-knee marches or step ups

Time Interval:
50 seconds HIIT
10 seconds rest

beginner - 3 rounds of each set
advance - 4 rounds of each set

Valentine's Set 1:
1. high knees (pull knees up as high as your waist)
2. mountain climbers (keep back straight and hips low)
3. burpees (no push up, jump high!)
4. supermans (arms and legs straight, keep head neutral)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Valentine's Set 2:
1. functional squat with weights (hold 1 or 2 weights overhead with straight arms while you squat)
2. L step up with R side knee pull (optional: hold weight overhead in R hand and pull weight down toward R knee)
3. R step up with L side knee pull (optional: hold weight overhead in L hand and pull weight down toward L knee)
4. cross punches, wide leg stance (optional: hold 5-8 lb weights while punching)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Cool Down:
Turn on your favorite old school Valentine's jams (see below), and turn the lights low...cool down and stretch your beautiful self from head to toe!

For You- Kenny Lattimore
You- Jesse Powell
My Body- LSG
Made to Love You- Gerald Levert
With You- Tony Terry
Fortunate- Maxwell
Happily Ever After- Case
All the Things (Your Man Wont Do)-Joe
I'd Give All Move- Keith Sweat
Slow Dance- Public Announcement
Secret Garden- Barry White, El Debarge, Al B Sure
Sweet Lady- Tyrese