3:2:1 HIIT This is a quick-moving workout so set up your space before you hit start on your timer. If you need more time to transition between exercises, add a rest "interval" or increase each interval by 10-15 seconds. Challenge yourself SAFELY, have fun & let me know how it goes! Set your Timer for the following intervals: Four 45 seconds cardio intervals (3 minutes) Four 30 second strength intervals (2 minutes) 1 minute core interval 30-60 seconds rest interval Repeat 4-6

45 Minute Build 'n Burn SuperSets 1 Superset =Exercise 1A & 1B with minimal rest (up to 15 seconds) Repeat 3x for a total of 4 Supersets (8 exercises) Rest 1 minute between supersets Set your timer to 45 seconds work : 15 seconds rest (or 12-15 repetitions) Begin with Warm-up and Dynamic Stretches Exercise 1A Kneeling Lat Pulldown (bands or cable machine) Exercise 1B Supine Hamstring Curl (stability ball or sliders/towel) Exercise 2A Goblet Squat Exercise 2B Alternating Front