Workouts Library

Fat burning HIIT exercises and strength training supersets come together to create a brutal, but fun, sweatfest in this workout that takes under 30 minutes out of your day. You can find more workouts like this in our FB 30 series (featuring workouts 30 minutes or less) or the 5 Day Challenge For Busy People: FB30 available with FB Plus. Getting in great workouts doesn’t have to take hours of your day! Trying to get a good cardio workout in as well as getting a good strength workout can be seriously time consuming when done separately. But as always, we try to save time as much as we can with our workout routines, so we have found a way to effectively combine cardio and strength training so you can get both in without letting the quality of the workout suffer. In this video, we have taken various strength exercises and blended them together to create movements that focus on multiple body parts and muscle groups simultaneously. What this does is not only allow us to train upper and lower body at the same time but it also increases the demand on our cardiovascular system giving the same effect as doing a traditional cardio HIIT workout. Just a few sets in and you will understand why we love this HIIT cardio and strength training routine.  By using multiple large muscle groups you increase the demand on your lungs and heart to push oxygen around your body to keep those working muscles going without building up too much lactic acid. Add in the HIIT exercise at the end of each group and you have one serious fat burning powerhouse of a workout.  If you want to keep the routine low impact then just modify the solo HIIT exercise at the end of each group to take out any jumping motions. Workout Structure: 3 Minute Warm Up Total Body Toning Strength Workout + HIIT Cool Down & Stretch Cardio Warm Up: 30 Seconds Each – Boxer Shuffle – Toe Touch Circles – Standing Jackknife – Lateral Hop – Lunge + Curl – Squat + Press Strength & HIIT Workout In this workout we will be doing two different total body strength exercises per group, repeating each group twice, in an AB, AB format.   There will be a short active rest in between each before moving on to a round of HIIT. The HIIT exercise will be done in a tabata style of 20 seconds on, and 10 seconds off, 4 times through. All you’re going to need is a set of dumbbells to complete this routine. Reverse Lunge + Lift & Tricep Extension Ski Squat + Step Backs +Overhead Press Plank Jack Burpee Water Break Push Up + Row Bridge Extension + Pullovers Crisscross Thigh Slap Jumps Cool Down & Stretch Calorie Burn: This is most definitely a hard workout, especially when you challenge yourself with the heaviest weight you can lift with clean form. Because of the use of multiple muscle groups simultaneously during the strength movements as well as topping it off with a HIIT exercise per group, this routine burns calories at a very high rate. On average including the warm up and cool down, you can expect to burn 7 calories per minute on the low end and 16 calories per minute or more on the high end.

Compound movements like the ones found in this routine are an amazing way to get the most benefit in the least amount of time. Not only do the dynamic moves allow you to target both the upper and the lower body simultaneously, they also call heavily upon the core muscles and help you build coordination and control over your own body. Because of how many muscle groups are being engaged and the way that the whole body is working the whole time, the calorie burn is also going to be higher than in an average strength training routine. These are some of my favorite exercises and my go-to moves when I want a challenging workout but don’t have a lot of time. If you push yourself and lift a weight that challenges your own strengths, you should be huffing and puffing as if you were doing a full blown cardio workout. If at any point you start to feel too tired, you can always take a quick break to shake out your muscles and catch your breath. On the other hand, you can make it more difficult by doing challenging cardio moves during your active rest periods (just try not to push yourself hard enough that you take away from what you can do during the lifting intervals). All you need for this workout is dumbbells. Do a quick cardio warm up, turn on some music that motivates you and jump right in. Once you’ve finished, don’t forget to cool down and stretch. Workout Structure – 5 Exercises; 2 Rounds – 40 Seconds On, 20 Off – Warm Up & Cool Down Not Included (both are always recommended) Printable Workout  Squat + Overhead Press – Kelli is using 12 lbs per hand Reverse Lunge + Curl – Kelli is using 12 lbs per hand Bridge + Fly + Extension – Kelli is using 12 lbs per hand Sumo Squat + Tricep Extension – Kelli is using 12 lbs Tall Plank Fly – Kelli is using 4 lbs per hand

Everyone knows that traditional strength training can get a bit boring sometimes and its not just your conscious brain that gets bored either. Your muscles and your subconscious brain gets bored as well. Don’t get me wrong, slow and steady, 3 sets per, strength training is an amazing tool to use when building strength, bone density, or just straight mass, but keeping your brain engaged is one of the most important parts to properly contracting the muscles you are trying to focus on and trying to force you body to not contract the ones that should not be (but try to anyway). This routine is designed to help keep you from being bored all the way around. Though it can be used to build strength, bone density, mass etc. it’s primary goal is to wake up the brain body connection and get you to really have to focus on control. Your body will easily fall into a rut in fact every system in your body loves routine. The longer it does something in a specific way on a specific schedule the more efficient it becomes at that thing. But that can be a bad thing as well. If you become too complacent in your training style for example you will stop making progress as you body wants to find an equilibrium. Have you ever found yourself “hitting a wall” with your training, basically no longer seeing progress even though you are still exercising? That is the body is built in complacency. To get around this you have to change things up different training style, different levels of intensity, or even just taking a break for a few weeks. This change in training is exactly what this routine is about. Doing the same movements you have done before but in a completely new way to wake your brain up and shake your body out of its routine. So, try this routine out and see how much more challenging a familiar movement is with just slight changes like using your limbs in an alternating fashion rather than simultaneously. This type of routine might just be the key to snapping you out of your workout rut. As always we would love to hear what you thought of the routine so please leave us a message in the comment section below. Workout Structure: – 2 Sections of 4 Exercises – AB, AB pattern for 3 Sets – Intervals of 45 Sec On, 15 Sec Rest/Prep Equipment: – Dumbbells – Bench (Optional) Warm Up / Cooldown: – Both Included Workout: Warm Up: (5 min; 30 sec each) – Wrist Rolls – Shoulder Shrug Circles – Alternating Side Bend and Reach – Squat Push Pull – Deadlift Overhead Push Pull – Big Arm Circles – Torso Circles – Squatted Torso Twists – Boxer Shuffle – Up and Out Jacks Strength: (24 min; 45 sec on, 15 off) – Alternating Chest Fly – Alternating Reverse Fly – Alternating Lateral Raises – Alternating Dumbbell Pullovers —– Water Break —– – Alternating Hammer Curl – Alternating Bent Over Tricep Extensions – Alternating Shoulder Shrug – Alternating Front Raise (Palm Up) Cool Down: (6 min; 30 sec each) – Arm Cross Stretch (Left) – Arm Cross Stretch (Right) – Overhead Tricep Stretch (Left) – Overhead Tricep Stretch (Right) – Wall Chest Stretch (Left) – Wall Chest Stretch (Right) – Wall Overhead Arm Stretch – Toe Touch Behind Back Arm Stretch – Wrist Stretch (Left) – Wrist Stretch (Right) – Cobra – Shell

Total body strength workouts like this are one of my favorite ways to workout – it’s really a tie between dynamic supersets like these and high intensity interval training. Combining both upper and lower body strength exercises make your body and your brain work harder. Not only do you get a higher calorie burn & both muscle groups hit in a shorter amount of time, you also put more demand on your coordination and balance. The only slight drawback to a workout that combines such a varied group of muscles is that the amount of weight you’re lifting is going to be determined and limited by your weakest muscle group relative to each set. For example, if your legs are much stronger than your upper body, you will be lifting lighter than you normally would when you combine a squat and an overhead press. That “slight drawback” is cancelled out by all of the benefits of training comprehensively, and you can easily work around it by varying your training program; during some sessions, train for strength by isolating certain muscles (i.e. just deadlifts, or just bicep curls, with a weight that challenges you) and other times put your entire body to work with all-encompassing moves (i.e. a reverse lunge + knee + overhead press). If you were doing an average of 3 strength training workouts a week, you could do two strength workouts that isolate certain muscle groups, and one that uses compound movements as this routines shows – or vice versa, depending on your goals. Workout Structure • Strength training that engages both upper & lower body simultaneously, resulting in a higher calorie burn, more work done in less time, and an emphasis on not only strength, but also balance, coordination, and control over your own body. • Total body strength exercises in groups of two • 8 Reps, 2 sets in an ABAB format • You will need: dumbbells • No warm up or cool down; both are recommended Recommended warm up routines 5 Minute Calorie Burning Cardio Warm Up – Total Body Warm Up Workout 5 Minute Get Moving! Easy Calorie Burning Cardio Warm Up Workout Recommended cool down & stretch routines Fast 5 Minute Cool Down and Stretching Workout for Busy People 13 Minute Cool Down Workout – Cool Down Stretching Routine Printable Strength Workout Clean & Press (alternating, from floor) Plank Push Up + Close Row Kickback Goblet Squat Curls Reverse Lunge + Knee + Overhead Press Lateral Raises + Curtsy Lunge Deadlift Ski Squat + Ventral Raises Pullover Press & Bridge I just want to “tone” or lose weight, I don’t want to bulk up, should I do this workout? Strength training is one of the best allies you can have in a weight loss program, and it’s also the best way to get that “toned” look. Cardio is excellent for health and used properly within a training program it can also help with weight loss and burning off fat to look more toned, but strength training is a more efficient, and more longterm investment of your time spent exercising that will make it easier for you to maintain a healthy, lean, strong and capable body over the years and decade (loss of muscle mass is the main reason why it seems inevitable to gain weight as you get older). Don’t shy away from lifting heavily! How often can I do this workout? You can do total body strength training routines like this up to three times a week; it’s not the kind of training that you want to do on back to back days, and if you aren’t sore the day after your workout you may want to consider lifting more heavily and be sure to double check your form. Give the muscles you have targeted at least 24-48 hours of rest after a heavy strength training routine. What did you think of this workout? Were you sweating like mad, too? Routines like this one 1000 Calorie Workout – Strength, HIIT Cardio and Abs Workout to Burn 1000 Calories Brutal Fat Burning Cardio HIIT + Dynamic Total Body Strength Training – FB Blend 44 Minute Cardio, HIIT, Total Body Strength, Stretching and Abs Workout – FB Blend 40 Minute Fat Blasting Total Body Strength and Toning Workout

This challenging abs workout video falls just under 13 minutes in length and uses only an exercise ball or physioball. There are six different exercises, and you will be doing between 10 – 14 repetitions of each, and a total of two rounds through the entire routine. This workout challenges muscles more than a regular abdominal routine because of the extra demand on the core muscles necessary to stabilize on the exercise ball. A lot of the exercises in this abs video are really very challenging and should only be attempted by individuals who have a good amount of baseline strength (particularly in the core) and who are familiar with the unsteadiness of a physioball. We estimate that this routine burns 85-122 calories. About each of the exercises: Physioball Pike – This requires both strength & flexibility, so don’t attempt this one if you are new to working out. This exercise ends up being a great total body exercise as all of the muscle groups have to pull together to complete the motion. Ball Crunch – The basic crunch with a twist; the upward squeeze of the lower body in conjunction with the crunch helps to engage the lower abdominals, as well as the upper motion. Ab Rollouts – The difficulty of this move can be manipulated by adjusting the placement of your upper body on the physioball. For example, if you want to make it harder, set the ball closer to your wrists; to make it easier, place it closer to the elbows (while in the starting position, before you begin to rollout). Make sure to keep a straight line in your back throughout this exercise. Jackknife Crunch – This is the same motion of the traditional Jackknife Crunch, except for that you are passing the ball back and forth between hands and feet. If this is too difficult, you can do the motion without the ball. With the ball, this ends up being a good exercise for the inner thighs, as well. Plank Rotation Kicks – This one targets the entire core, and also engages the thighs to complete the rotating kicks. Hyperextension Crunch – A basic crunch with additional range of motion, it can be helpful to have something to place on your feet as an anchor while you complete this move. Focus on really squeezing at the top of the motion and never really letting your muscles relax until you are finished with all of the repetitions. If you don’t have an exercise ball it is definitely something that you should consider adding to your home gym equipment. It is extremely versatile and can facilitate a large variety of exercises – for far more than just the abdominals. It allows for an increased range of motion, can be used to strengthen just about any muscle group, and is great for different back stretches, as well. Check out Fitness Health Track’s Store in order to find a few physioball brands that we have found to be reliable & of high quality. A toned, defined stomach is often at the top of the list of most people’s fitness wish list, however, it is frequently one of the hardest goals to reach. A large part of the reason why people often fall short of their “six pack abs” aspirations is that they don’t realize how important a healthy diet is to reaching that end goal. If you want defined abs, you’ve got to lower your body fat percentage through ample cardio, strength training, and clean eating. That means fresh, non-processed foods make up the bulk of your diet. Check out Fitness Health Track’s recipes for ideas on clean eating recipes.

This Hourglass Figure Workout video has 8 different bodyweight toning exercises for a smaller waist. There are 14 repetitions per exercise, and the entire video goes three rounds through. An hourglass figure is a body type that has the appearance of curvy hips and bust, largely due to the contrast of a small waist. While your body frame is largely determined by genetics, there are definitely some things that you can do in order to get a smaller waist and create the look of a shapely silhouette. Hourglass exercises for a curvy body are predominately going to consist of moves that target the obliques, or the transverse abdominals muscles. This routine does just that; these movements tone and strengthen those muscles that run through the sides of the waist, causing them to draw inwards because they are tighter. To create a well rounded regime of workouts for a curvy body, you obviously want to focus on more than just your transverse abdominals. As another incentive to adopt a training plan that targets more than just the core muscles, training to strengthen both the lower body (particularly the glutes) and the upper body (especially the pectorals and shoulders) will also help to increase the shapeliness of those body parts, and again, increase that bust to waist to hip ratio. Here’s a bit about what each of the exercises in this routine does: Jumping Oblique Twist – A cardio move that burns a decent amount of calories, the twisting motion engages your obliques. Pilates Side Hip Raise – Do a few repetitions of this movement and you will be able to feel exactly which muscles you’re working; this is one of the best exercises for a smaller waist because it so intensely targets your transverse abdominals. Bicycle Crunch – This is a situp variation that burns a high number of calories because your whole body gets in on the movement. You will tone upper and lower abs with this one. Pilates Oblique Crunch with Side Leg Raise – The side crunch is another intense move for slimming those sides, and as an added bonus, this motion also engages the inner and outer thighs and lower back. Knee Tuck Crunch – You will feel this exercise in your lower abs, but your entire abdominal panel has to work to complete the range of motion. Your quadriceps and hip flexors have to pitch in, too. Fast Hands Crunch – Twisting back and forth while balancing on your tailbone works both the oblique muscles and the lower abs at the same time. Back Bow Crossover – Lifting your upper and lower body up and back and forth to the left and right challenges the core in a comprehensive way that is effective for toning the lower back and transverse abdominals. These also tone the thighs, glutes, and shoulders. Windshield Wipers – These are a great way to both strengthen your core muscles, and maintain the range of motion of your torso (something you can easily lose if you aren’t adamant about regular physical activity).

Kettlebells as they are known today originated in Russia and date back to the mid 1600’s where they were first used as counterweights for weighing goods for trade and sale. It was not long before people started to use them for demonstrations of personal strength and later tools for strength training. Kettlebells are currently used by the Russian Military, United States Secret Service, and the FBI Counter Assault Team, to name a few, to train in ballistic style high endurance movements for strength and conditioning. Though they have been a popular training tool in Russia for centuries, it has only been recently that they have become a more accepted and desirable strength training tool for the general population in the United States. The main draw of the Kettlebell is not necessarily the Kettlebell itself but rather the style of training typically done with it. The majority of movements done with a Kettlebell are high intensity ballistic style movements, meaning they are quick and jerky motions designed to challenge both maximum strength and endurance at the same time. The exercises often focus on multiple large muscle groups at the same time, giving them the ability to challenge aerobic or anaerobic endurance, as well as strength and coordination, all while burning very high amounts of calories in a small amount of time. This Full Length Kettlebell Workout Video goes through a few intermediate and advanced movements that will burn maximum calories in a minimum amount of time. If you are new to these types of motions be sure to take your time and make sure you have the exercise form correct before you progress in weight and speed. There are three rounds to this routine but we suggest starting with one and building up from there. This routine can easily burn 12 to 16 calories a minute depending on the size of the person and the amount of weight used so be ready to feel out of breath with some of these motions. The following goes into more detail on each exercise. WARNING: Start with very light weight and master the form for each motion before progressing to a heaver Kettlebell, as these motions are generally more dangerous than typical exercises. The weights given below are just examples and not a suggestion of what should be used by you or anyone else doing this routine. Figure 8 Curl: (40lb-18.1kg) This more advanced version of a Figure 8 incorporates a curl and hold for extra work through the legs (for momentum) and the arms to get even more calorie burn and cardiovascular effort. Halo: (25lb-11.3kg) This motion hits the core, biceps, and triceps for stability but primarily focuses on the shoulder complex and its range of motion. Single Arm Swing: (30lb-13.6kg) This ballistic swing targets the legs, butt, lower and upper back, and the shoulders. This is a high calorie burner and great for toning when done with high repetitions. Cross Crunch: (20lb-9.1kg) Though not one of the heavy hitters as far as calorie burn, this exercise does a good job in strengthening and toning the abdominals and obliques. Single Arm Snatch and Press: (40lb-18.1kg) This is a great example of a ballistic styles move that incorporates almost the entire body and burns maximum calories. Turkish Get Up: (25lb-11.3kg) This advanced exercise is not only another heavy hitter when it comes to calorie burn but it is also an amazing challenge for combining coordination and strength. Squat Jerk: (40lb-18kg) This move utilizes the legs, butt, shoulders, and traps, for a great easy Kettlebell move. Full Swing: (30lb-13.6kg) This motion is easily the “poster child” for Kettlebell training, integrating almost the entire body and burning massive amount of calories. Just be careful as this motion, if not done properly, can easily injure your lower back and shoulders. In this video we are actually not using a traditional Kettlebell but instead we use an adjustable Kettleblock. We use this piece of equipment to save space and money (it takes the place of 8 individual Kettlebells).

Be warned: this 20 minute home cardio workout is a lot harder than it looks. Routine Structure: This jump rope workout uses 1-minute intervals to really get your heart and lungs working. In between the intervals, you will do 14 repetitions of bodyweight toning exercises that focus on the chest & arms, abdominals, glutes and thighs. This is a very fast paced routine and there is only 40 seconds of rest in between each of the three rounds. If your cardiovascular endurance is a bit rusty, you can still do this workout: when you absolutely must take a rest simply pause the video and jump right back in as soon as you have caught your breath. Fitness Health Track’s Jump Rope Cardio Workout is a seriously efficient calorie burner – Not even taking into account the considerable number of calories that you will burn after you have finished exercising while your body attempts to regulate itself after such a high intensity routine. For this reason, this is an ideal metabolism-boosting workout. Jumping rope is an excellent workout for people who are trying to speed up weight loss efforts, increase their endurance, and tone up allover. There are very few muscles that this $6 – $14 cardio tool doesn’t use; calves, hamstrings, quadriceps, abdominals, obliques, forearms, deltoids, triceps, biceps, glutes, and wrist, knee, and ankle complexes are all engaged in order to pull off the motion. Here’s a breakdown of this video: 1 Minute Jumping Rope – The first interval uses a skipping motion. There are many variations on this style but the one in the video above has you hopping on one foot, alternating feet with each hop, while kicking the free lifted foot out just in front of your body. 14 Push Ups – You can do full push ups from your toes to make this harder, or “Girl Push Ups” from your knees to make it a little less challenging. If you can do full push ups, do as many of the harder version as you can before switching over to the easier version. 1 Minute Jump Rope – Sixty seconds of hopping with both feet. 14 Toe Touch Crunches – This move tones the abs, quadriceps, and hip flexors. If you want an easier version than the one shown in the video, you can always bend your legs at the knees instead of having them straight out over your hips. 1 Minute Jumping Rope – Sixty seconds of jumping rope in the same fashion that you would if you were jogging, just to make sure that we keep your heart pounding and your lungs gasping for air! 14 Squats – It’s funny but the squats actually end up being a brief opportunity to catch your breath before you go right back into another cardio interval. Squats are fantastic for your glutes, quads, hamstrings and lower back, and they also burn a high number of calories. 1 Minute Single Leg Jumping Rope – Just to really exhaust those calf muscles, we finish up with a single leg hop. Do roughly 15 hops per single leg before you switch feet. This is one of those workouts that will most definitely bring about results. Whether you are an athlete looking for quicker, more agile feet, a fitness retiree trying to be able to walk a flight of stairs again without becoming winded, or a dieter trying to see a downward plummet on the scale, this routine is a great option. Especially if you have not exercised in a while, doing this cardio workout video can make for some particularly sore muscles the next day. Make sure that you warm up lightly before starting the routine and stretch out thoroughly when you are finished in order to minimize the soreness that comes from waking up those muscles.  

I am super excited to introduce my newest workout! I have a full-length upper body strength routine, complete with modifications, a warm-up, and a cool-down. I always talk about other workouts to pair with mine, but no need to for this one!   We are targeting the major muscles in your upper body with this routine. With 14 exercises on our to-do list, we will work for 45 seconds then rest for 15 seconds. We will perform each exercise first through a full range of motion. Then follow it up with the same exercise but this time with a pulse in a smaller range of motion. You will need a set of dumbbells, as well as an exercise mat and chair. Why pulses? • The non-scientific reason: • It’s a fun way to switch up an exercise. • Here are more scientific reasons: • Much like an isometric exercise, working through the smaller range of motion places less load through the joint, can help build strength and power, and help with injury prevention. • Moving through a larger range of motion engages the larger global muscles while pulsing through a smaller range of motion activates the stabilizing musculature. Notes on technique and form • I talk about pulsing in the mid-range a lot in this workout, but you can pulse anywhere in the range – beginning, mid, or end range. Wherever your form is the best while still challenging yourself is where I recommend pulsing. • Don’t worry about how fast you perform your pulses. You can move slower if it means maintaining proper form. • Not saying that you have to lift the same as me, mind you, but I use between 5 and 10 pounds (~2.3-4.5 kg) for each exercise. • If you don’t have weights, you could use a resistance band. It just might take a little extra planning to determine where you need to place the band or how to hold it. • Try using a lighter weight for the first round of the exercise where you work through the entire range, and then use a heavier weight for the pulses. So, what did you think of the pulses? I really hope you enjoyed this routine. Thanks so much for working out with me – and, as always, let us know what you’d like to see next! The Workout Warm-Up  30 seconds each (5 minutes) • Boxer Shuffle • 3 Trunk Rotations with a Knee • Swan Dives • Side Bending with Step Back • Chest Expansion • Bilateral ER with Wrist Extension • Neck Series – R • Neck Series – L • Lat Stretch with Lift-Off • Jumping Jacks Workout 45 seconds on // 15 seconds off (28 minutes) • Bicep Curls • Bicep Pulses • Tricep Overhead Extensions • Tricep Overhead Extensions Pulses • Chest Press • Chest Press Pulses • Overhead Shoulder Press • Overhead Shoulder Press Pulses • Hammer Curls • Hammer Curls Pulses • Chair Dips • Chair Dip Pulses • Single Arm Row – R • Row Pulses – R • Push-Ups • Push-Up Pulses • Neutral Grip Overhead Press • Neutral Grip Overhead Press Pulses • Supination Bicep Curls • Supination Bicep Curl Pulses • Skull Crushers • Skull Crusher Pulses • Deltoid Raises • Deltoid Raise Pulses • Chest Fly • Chest Fly Pulses • Single Arm Row – L • Row Pulses – L **Water Break** Cool-Down  30 seconds each (5 minutes) • Swan Dives • Overhead Tricep – R • Overhead Tricep – L • Seated Chest Expansion • Trunk Rotation with Pec Stretch – R • Trunk Rotation with Pec Stretch – L • Eagle Arms – R • Eagle Arms – L • Lat Stretch • Neck Series Written and Filmed for Fitness Health Track by Amanda VF, PT, DPT, ATC, CSCS Board-Certified Orthopaedic Clinical Specialist

You don’t need an expansive exercise library of complicated movement patterns to improve your fitness and reach personal performance goals. After all, the slightest of tweaks to formatting, sequencing, tempo, and/or unilateral versus bilateral focuses of a workout allow us to remix the same standard exercises in a multitude of ways to elicit major physical (and mental) gains. The straightforward exercises included in this workout are sequenced together in such a way to challenge your muscles in a short amount of time. Both the lower and upper body circuits are formatted as complexes, the goal of which is to maintain the same set of weights for each exercise with minimal rest between moves, challenging both the muscular and cardiovascular system to prevail beyond fatigue. You will complete three rounds of three exercises per complex. The best part? You will reverse the order of completion on the second round of each circuit. This reversal increases the difficulty of the workout, because you are pushed to work muscle groups that were just utilized during the previous round.   As each working interval is only 30 seconds and the exercises in each complex have complementary weight selections, feel free to challenge yourself with heavy (to you) weight choices. Be mindful that the short break between intervals is more of a transition period for you to reset your grip and/or posture before the next exercise, but if you choose to use different weights for each move, do so with expediency and keep all your weight selections nearby. Whether you choose to maintain the same set of weights throughout the complex or not, form and quality of movement are of utmost importance. Take grip and postural breaks, readjust your weight selections, and reset your mental commitment to the workout whenever necessary. During the add-on style core finisher, you will add an exercise to the lineup each round until you complete all four exercises. This means that you will complete the hand release push-ups variation all four rounds and the hollow-man variation once during the last round (I know you’re cheering about one round of hollow-man holds). The first round will feel the easiest of all – your 30 seconds of work are immediately followed by 30 seconds of recovery. Afterwards, your working interval increases and your recovery remains the same as you add an exercise each round. You might not feel entirely spent after the finisher, but that’s ok! The main purpose of the finisher in this workout is to challenge your core to increasing amounts of work after having just provided ongoing stability during the preceding strength complexes. Note that this routine is a level 3 workout but could easily feel like a level 4 workout if you opt for heavy (for you) weight selections and choose the most advanced progression of all the core exercises in the finisher. If you want to further increase the difficulty of the workout, decrease the tempo of execution of each exercise in the complexes with halfway pulses. For example, when completing the front squat: lower to your end range of motion into a squat, rise halfway through your range of motion, return to your lower end range, and then finally stand all the way back up. Conversely, decrease the difficulty of the workout by decreasing your weight selections and range of motion while maintaining an even, moderate tempo of movement execution. Enjoy this quick but efficient total body workout! Ultimately, you determine the intensity of all your workouts, but I hope you feel empowered to challenge yourself from time to time with this routine. Workout Warm Up: 30 sec per exercise, no rest between exercises (5:00)  -Bottom Pause Squats -Hinge + Low Row -Reverse Lunge + Overhead Press (alternating lunges) -Push-Up + Down-Dog -Jump Rope Shuffle -Lateral Squats -Good Morning’s + Arm Extensions -Reverse Lunge + Torso Rotation (alternating lunges) -Push-Up + Runner’s Lunge (alternating lunges) -Jumping Jacks My weight selections in the video (not a recommendation, just a reference): -20 lbs. (9.1 kg) = (Heavy) -15 lbs. (6.8 kg) = (Medium) Lower Body Mini Complex: 30 sec on / 10 sec off / 3 rounds (reverse order on 2nd round) / 20 sec off between rounds (Heavy)  -Front Squat -Deadlift -Reverse Lunges (alternating lunges) ***Water Break #1*** Upper Body Mini Complex: 30 sec on / 10 sec off / 3 rounds (reverse order on 2nd round) / 20 sec off between rounds (Medium)  -Overhead Presses -Low Row -Biceps Curls ***Water Break #2***  Core Add-On Style Finisher: 30 sec on / 30 sec off. Add one exercise with each subsequent round until all four exercises are completed.  -Hand Release Push-Ups + Superhuman Back Extensions -Full Plank: Hip Taps (same side; alternating) -Starfish Crunch -Hollow-Man Hold + Boat Pose Cool Down: approx. 30 sec per stretch (approx. 4:00)  -Child’s Pose -Runner’s Lunge – R -Runner’s Lunge – L -Down-Dog + Feed Pedals -Rollup to Standing + Arm Circles -Crossbody Shoulder Stretch – R -Crossbody Shoulder Stretch – L -Chest Opener Stretch + Tree Hug

This workout truly has a little bit of everything—a short HIIT session, strength training, resistance band work, and more. I loved this workout and I hope you will too!   Here’s the lineup for today’s workout: • 8 Minute Resistance Band Strength Workout • 5 Minute Bored Easily Style HIIT • 17 Minutes Pure Strength Workout (using Step & Dumbbells) • Warm Up & Cool Down Included Equipment: Optional Dumbbells, Resistance Band, and Step or Stair. You can improvise for any of these things, but please make sure you find safe replacements! Workout Structure: After a quick cardio warm up, we move onto a resistance band workout that gets all of our lower body muscles engaged and ready to work hard. Next, we challenge our lungs and cardio threshold with a fast-paced HIIT workout (with no repeat exercises or intervals). Then, we’ll grab our dumbbells and move through a combination of strength training exercises using a step, and traditional strength exercises. We finish up with a nice cool down and stretch. 5 Minute Warm Up: 30 Seconds Each (no rest)  Jog in Place Warrior Step + Ventral Reach Forward Fold + Lateral Reach Lateral Steps + Curtsy Runner Hip Openers (Alternating) High Knee + Straight Leg Lift (Alternating) Butt Kickers Side Lunge + Center Jump Squat Reverse Lunges 8 Minute Resistance Band Strength: 45 Seconds Active, 15 Seconds Rest Squatted Side Steps 5 Diagonal Tap Backs & Switch Banded Squat Jacks or Squat + Outside Tap Side, Diagonal, Back, Curtsy Taps (L&R Alternating) Static Squat + Alternating Hip Abduction (with band at knees) Bridge + Butterfly Kneeling Hydrant Other Side 5 Minute Bored Easily HIIT: 20 Seconds Active, 10 Seconds Rest, 1x through per exercise Jump Squats Side Hop + Calf Raise Lateral Jumps Switchfoot Runners Side Lunge Push Off Other Side Flutter Kick Squats Touchdown Power Skips Other Side Pulse Jump Squat 17 Minute Pure Strength: 45 Seconds Active, 15 Seconds Rest Up & Over Step (I’m using 16 lbs or 7.3 kg per hand) Single Leg Deadlift: (Right) (I’m using 16 lbs or 7.3 kg total) Single Leg Deadlift: (Left) (I’m using 16 lbs or 7.3 kg total) V Step Ups + Knee Hold (I’m using 16/20 lbs or 7.3/9.1 kg per hand) Side Step Squats (with opportunity for Single Leg Press Up/Ascent) (I’m using 16 lbs or 7.3 kg total) Side Step Up (Right only) (I’m using 16 lbs or 7.3 kg per hand) Side Step Up (Left only) (I’m using 16 lbs or 7.3 kg per hand) Dumbbell or Kettlebell Swing (I’m using 24 lbs or 10.9 kg total) Water Break Front Step (Right only) (I’m using 20 lbs or 9.1 kg per hand) Front Step (Left only) (I’m using 20 lbs or 9.1 kg per hand) Side Lunges (I’m using 16 lbs or 7.3 kg total) Deadlift (I’m using 28 lbs or 12.7 kg per hand) Front Step Up (Alternating) (I’m using 20 lbs or 9.1 kg per hand) Up & Over Step (I’m using 16 lbs or 7.3 kg per hand) Squats (I’m using 16 lbs or 7.3 kg per hand) Single Leg Bridge Off Step Other Side 8 Minute Cool Down & Stretch – 30 Seconds per Interval Toe Touch Quadriceps Stretch Hip Flexor Stretch IT Band Side Stretch Walkdown to Kneeling Side Bends Cobra Deep Glute Stretch Leg Extension Pull Side Lying Torso Rotations Full Body Stretch I gave this workout a 4/5 difficulty because it can easily be made very challenging, but also because it involves stepping onto a raised surface. Please, if you have any balance issues (and even if you don’t!), be incredibly careful and mindful of stepping on and off of the raised surface. If you feel yourself start to get too fatigued to reliably maneuver around a step or stair, either take a rest until you feel better able, or modify with exercises that have you with both feet on the ground. Let me know what you think of this workout, and what you would like to see next!

For today’s workout I knew that I wanted a bit of HIIT and a longer bout of core but honestly I was drawing a bit of a blank. Then an idea hit me – why not mix together some of our other workouts into something new? So, I started looking through all of our HIIT and core workouts from the last 12 years (as of the filming of this particular workout) and while looking through I thought, why not use some of our favorite old school workouts? And that is exactly what I have done. The HIIT section is the first HIIT workout that I ever filmed and the Core section is the first core workout that Kelli ever filmed. So I took the exact routine and made some changes to make them fit a bit better together, and the result is a no equipment 45 minute long core blasting home workout that pays homage to Fitness Health Track’s humble beginnings. If you would like to try out the originals you can find the links to the individual workouts below. Get ready to see how we used to do things and how Kelli and I looked 12 years ago. It may be less polished but just like all of our older content they are still great workouts that have stood the test of time.   Daniel’s Original HIIT Workout Kelli’s Original Core Workout In this routine, after a 5 minute warm up, I have included an 8 minute bout of HIIT done in our familiar Tabata intervals of 20 seconds of activity coupled with 10 seconds of rest. We have 8 exercises to go through and we do them in an AB, AB pattern, so two exercises are coupled together and done for two sets before moving on to the next two exercises. Once we complete the HIIT section we move on to a 24 minute core/abs focused section to train your midsection. We have another 8 exercise to go through here but this time we are doing them for 45 seconds straight with 15 seconds of rest/preparation time to get ready for the next exercise. We will go through the list of exercises in order one at a time and then repeat it twice more for a total of three sets through. I give you the option to rest in between each set, though if you follow me as filmed, we will go straight through for 24 minutes with no breaks longer than 15 seconds. Can you hear your abs getting concerned? Haha. Once we have both the HIIT and Core portions of this routine done all you have left is an easy 5 minute cool down and stretch. In all this routine will take 45 minutes to complete if you follow along with me but could take much longer if you take extra breaks. I have included modifications to make each exercise harder or easier to help you get the most out of this workout by allowing you to easily modify it to your personal fitness level. Give it a try and tell us what you think. Would you like to see more workouts like this in the future? Do you have suggestions of some of our older content that you would like to see remade in new combinations? Let us know your thoughts and ideas in the comment section below and you just might see your ideas show up in the next Fitness Health Track workouts. Enjoy! Workout Structure: – HIIT and Core Focused Sections – HIIT Intervals of 20 Seconds On, 10 Seconds Rest – Core Intervals of 45 Seconds On, 15 Seconds Rest Equipment: – None Needed- Exercise Mat (Optional) Warm Up / Cool Down: – Both Included Warm Up: – Side Step Arm Cross – Standing Side Crunch Rockers – Straight Leg Deadlift – Toe Touch Sweeps – Squat + Push Pull – High Knee March – Arm Sweeps – Boxer Shuffle – Up and Outs – Up and Out Jacks Bodyweight HIIT Workout: – Mt. Climber – Twist Hops – Burpee – Squat Jack — Optional Water Break — – Jackknife Crunch – Back Bow Crossover – Wide Push Up – Plank Jack —- Water Break —- Core Workout: – Pilates Leg Pull – Reclined Oblique Twist – Plank to Pushup – Toe Touch Crunch – Scissored Crunch – Pilates Table Top – Flutter Kicks – Russian Twist Cool Down: – Side Oblique Stretch (L) – Side Oblique Stretch (R) – Quad Stretch (L) – Quad Stretch (R) – Toe Touch – Seated Toe Touch with Side Bend (L) – Seated Toe Touch with Side Bend (R) – Cobra – Child’s Pose + Shell – Full Body Stretch