Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
This high-intensity circuit will push you to your limits, are you ready for the challenge? Get ready to work up a serious sweat with 30-minutes of advanced full-body strength and cardio work on your aerobic step. Sunny Trainer Sydney will provide modifications along the way so if you’re not quite advanced but want to give this step aerobics work out a try - go for it - you may just surprise yourself!
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Workout Length |
30 Minutes |
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Workout Level |
advanced |
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Products Used |
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Trainer |
WORKOUT DETAILS
WARMUP – 3 MINUTES
- Warmup: Step Jacks
- Warmup: Jumping Jacks
- Warmup: Butt Kicks
- Warmup: Jogging Butt Kicks
- Warmup: Basic Step
- Warmup: Jogging Basic
FULL BODY HIIT CIRCUIT ROUND 1
- Round 1: Lateral Crossovers – 30 sec
- Rest – 15 sec
- Round 1: Quick Step – 30 sec
- Rest – 15 sec
- Round 1: Squat Jacks – 30 sec
- Rest – 15 sec
- Round 1: Repeaters – 30 sec
- Rest – 15 sec
- Round 1: Climber Tucks – 30 sec
- Rest – 15 sec
- Round 1: Knee Drive – 30 sec
- Rest – 15 sec
- Round 1: Exploding Up & Over – 30 sec
- Rest – 15 sec
- Round 1: Pushups to Shoulder Taps – 30 sec
- Recovery – 2 minutes
FULL BODY HIIT CIRCUIT ROUND 2
- Round 2: Lateral Crossovers – 30 sec
- Rest – 15 sec
- Round 2: Quick Step – 30 sec
- Rest – 15 sec
- Round 2: Squat Jacks – 30 sec
- Rest – 15 sec
- Round 2: Repeaters – 30 sec
- Rest – 15 sec
- Round 2: Climber Tucks – 30 sec
- Rest – 15 sec
- Round 2: Knee Drive – 30 sec
- Rest – 15 sec
- Round 2: Exploding Up & Over – 30 sec
- Rest – 15 sec
- Round 2: Pushups to Shoulder Taps – 30 sec
- Recovery – 2 minutes
FULL BODY HIIT CIRCUIT ROUND 3
- Round 3: Lateral Crossovers – 30 sec
- Rest – 15 sec
- Round 3: Quick Step – 30 sec
- Rest – 15 sec
- Round 3: Squat Jacks – 30 sec
- Rest – 15 sec
- Round 3: Repeaters – 30 sec
- Rest – 15 sec
- Round 3: Climber Tucks – 30 sec
- Rest – 15 sec
- Round 3: Knee Drive – 30 sec
- Rest – 15 sec
- Round 3: Exploding Up & Over – 30 sec
- Rest – 15 sec
- Round 3: Pushups to Shoulder Taps – 30 sec
COOLDOWN
- Cooldown: Slow Step
- Cooldown: Hip Flexor Stretch – Right
- Cooldown: Hip Flexor Stretch – Left
- Cooldown: Downward Dog
- Cooldown: Standing Quad – Right
- Cooldown: Standing Quad – Left
- Cooldown: Hamstring Stretch – Right
- Cooldown: Hamstring Stretch – Left
END WORKOUT
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