45 Minute HIIT & Total body Toning Tabata Workout - High Intensity Interval Training Workout

45 Minute HIIT & Total body Toning Tabata Workout – High Intensity Interval Training Workout



this is one of Fitness blunders total-body Tabata workouts hit cardio and toning combination in this workout we're going to start off with on your warm-up follow it up with a 34 minute Tabata routine switching back and forth between a high intensity cardio exercise and a toning exercise and then we're gonna do a 4 minute cooldown and stretch now you don't necessarily need the dumbbells for some of these exercises however a set of dumbbells will come in handy otherwise you can always just work against your own strength let's go ahead and get ready for our cardio warmup we're doing each one of these exercises for 40 seconds starting off the swing steps just stepping back and forth swing that arms straight in front of your chest rotating those shoulders back and forth you want to try to get a nice range of motion for that leg kicking it back behind you now keep in mind this is just your warmup so don't worry about really pushing it you don't need to go really quickly you don't need to really keep those muscles nice and contracted you're just trying to slowly bring that heart rate up slowly bring that core temperature up so take your time in those first few exercises got just about ten seconds left just keep that motion going trying to push that range of motion just a little bit more every single time when we switching off to a cross Heine pull next and go and switch those arms come up to the side pulling down a diagonal down to the opposite knee then switch over to the same thing the opposite side so reach off to the left bringing down to your right knee then off to the right bring it down to that left knee so make sure you're pulling that knee up really nice and high get a little bit of rotation to those shoulders as you crunch down towards that knee so you're kind of moving in diagonal motion and you're trying to really open those shoulders up I get them up and back behind you just a little bit just 10 seconds left keep it going just a little bit longer nice tight crunch on those ABS we're moving to a boxer shuffle next just bring that hard ups a little bit more and go and switch start shuffling those feet back and forth this should bring that heart rate up just a little bit more get that core temps rep just a little bit more make sure you stand up on the balls of your feet and just keep a nice even pace you've got 30 seconds left you yeah ten seconds remaining can we go in salut longer when we switching to a lateral toe touch plus a reach next and go ahead and switch it and we're doing a side lunge reaching down towards that toe with your hand make sure it's the opposite hand from foot so when you reach down towards that left foot it's with your right hand when you reach down towards that right foot it's with your left hand getting a little bit of a rotation for those shoulders every single time getting down really nice and low to the ground every single time you come back up to the center you want those arms stretched out over top of your head really try to push that range of motion on those arms and those hips you want to really warm those joints up almost done just 10 seconds left keep it going a little bit longer really push that range of motion try to get a little bit deeper each one removing to a slow up and out step for this next one and go ahead and switch so with one leg at a time and bring that knee up nice and high in front of you step it back out behind you then bring it back in front there do the same thing with the other side just all thing back and forth nice slow controlled motion it's kind of like a really slow high knee but the same time opening that hip up out to the side just keep that motion going keep those core muscles nice and tight try to really push that range of motion as much as you can control ten seconds left just a few more to go we're moving to butt-kickers next and start up get those heels up to that but really nice quick motion coming down just on the ball of your foot when you touch that foot down then bringing that heel right back up nice quick motion barely letting that foot touch the ground for any time at all just keep that motion going nice and even a nice controlled pace you want to start bringing that heart rate up in that core temperature up so really push it on this one so you can get ready for that hit routine again just 10 seconds left keep that mode going nice and strong or switching to a nice deep squat and go ahead and switch feet about shoulder-width apart maybe a little bit wider dropping those hips down as deep as you possibly can nice deep squat those hips should be at least at knee height lower if you can as long as it's come from on that knee and on that hip try to get as low as you can just keep that motion going nice slow controlled motion don't bounce or hop you want to make sure you keep this motion really slow dropping down and coming back up ten seconds left we've got just a couple more exercises to go the next one is going to be toe touch kicks and go ahead and switch it start kicking those legs all turning back and forth this is a nice controlled swing with that leg bring it straight up in front of you as high as you possibly can reaching down with that opposite foot from hand so as that left leg comes up you reach down with that right hand as that right leg comes up you reach down with that left hand again just keep all taking back and forth a little bit of a crunch when you bring that leg up reaching down you want to lean forward just a little bit and you want to rotate that shoulder just a little bit just keep that motion going try to contract those core muscles nice and tight start contracting those arm muscles make sure you're really pushing yourself on this one now we only have one more exercise to go so make sure you push it on this one as well this is jumping jacks and switch it up there's a nice traditional jumping jack those arms come over your head as you bring those legs out and there's the feet come back in snap those legs together you snap those hands back down to your thighs keep that arm and leg really nice and rigid just push through this you want to get that hard up really nice and high you wanna get that core temperature up really nice and high to start you off for that hit routine you we are almost done just 10 seconds left keep pushing through it make sure you're really pushing these last few seconds 5 seconds left three two one and let it relax very good that's the end of our warm-up which means our tabata is starting next we've got a four-minute interval 20 seconds on 10 seconds off eight times through prayer exercise alright let's go and get start with our first exercise we're going to be a wide Burpee plus three squat jacks go ahead and get ready and startup drop down nice and low in that wide Burpee get those feet up nice and wide come back up keep those hips as low as you can and do that squat Jack make sure you're snapping those feet in and out really nice and quick you got ten seconds left just keep that motion going pushing as hard as you can five four three two one and let it relax nicely done you got ten second rest and get ready to start again in four three two one start them up again nice wide Burpee dropping those legs out nice and wide snap them back up right underneath you staying low keep those hips low doing that squat Jack and then right back down that low Burpee four three two one and let it relax all right good job that is two down we've got six more to go four three two one startup you four three two one and let it relax that is three done you got one more to be halfway four three two one start up you four three two one and let it relax very good that's for finish we've got four left to go you are halfway through four three two one start up now I know those legs and arms are starting to get tired but try to keep that form nice and clean try to keep those hips nice and low as you get more and more tired those hips gonna start creeping higher and higher and higher on you until you're pretty much just doing a standing jumping jack without the arms try to keep low for three two one and let it relax breathe deep try to rest up as much as you can with these short breaks four three two one start up you four three two one and let it relax that is six down we only have two left keep pushing yourself four three two one start up just watch that form make sure you get those feet out nice and wide for that Burpee make sure you keep those hips nice and low for that squat jack just keep pushing through it we're almost done ten seconds left on this one four three two one and let it relax very good we have just one left to go keep pushing through it we are almost there four three two one start up get them going keep those feet nice and wide keep that form nice and solid moving as quick as you can this is your last one make sure you're pushing everything into it you get a little bit of a break after this almost done four three two one and let it relax nicely done all right let's go and move on to our next exercise you get a little bit of a break on this one and I mean just a little bit of a break when we doing push-ups next now this one's nowhere near as high cardio is the last exercise but it is gonna make those arms and chest burn like crazy let's go ahead and get ready and startup drop-down for either a half push-up or a full push-up do a full push-up if you can that's all the way off those toes make sure you get a nice straight line for your shoulder down to your ankle otherwise you can do a half push-up like Kelly's doing here with those knees just make sure you keep a straight line from that shoulder all the way down to those knees almost done three two one and let it relax good job that's one round down let's get ready for round number two four three two one start up now make sure you watch that form the entire time you want to drop down as low as you possibly can and slowly come back up to a full extension on that arm but don't lock that elbow out you want to keep that elbow just a little bit soft just keep it going four three two one and let it relax all right that is two rounds down we got six more to go four three two one start up now as those arms and chest start getting more and more tired those hips are gonna want to droop on you you're gonna start arching that lower back so really keep those abdominal muscles nice and tight you want to keep a straight line from that shoulder down to that knee make sure those ABS stay contracted four three two one and let it relax good job just keep it going we're almost halfway four three two one startup you four three two one and let it relax the good job that was four down we got four more to go we're halfway through four three two one start up now really focus on that form from here on out those arms gonna get more and more tired make sure that core stays nice and tight make sure you keep that straight line from shoulder knee get as low as you possibly can without letting those arms give out four three two one and let it relax all right that is five down just a few more to go four three two one startup you four three two one and let it relax get a job at a six down just two more to go we are almost done four three two one start up I know those arms and chest are just completely dead by this point but keep trying to push through it limit that range of motion if you have to drop down nice and slow and then get yourself back up however you need to whatever you do just keep moving we're almost done four three two one and let it relax good job just one more to go four three two one startup really focus on that form make sure you're trying to keep it as clean as you possibly can getting that chest down the ground as low as possible keeping those abdominal muscles nice and tight that's straight line from shoulder to knee keep it going we're almost done just a few seconds left four three two one and let it relax and nicely done all right let's go and move to our next exercise we're gonna be doing a kettlebell swing you can easily do this with a dumbbell a bag of rice anything that's heavy let's go ahead and get ready for this next one go ahead and get ready and startup dropping down about a quarter squat keeping that back really nice and flat actually kind of arching that chest up just a little bit hinging from that hip only you're gonna drop those hips back behind you and then kick them forward using the momentum from kicking those hips forward to bring that weight up right in front of that chest just try to keep that motion in a nice even pace and go ahead and let it relax get ten second break that's one down we got seven more to go four three two one start up now if you've never done a kettlebell exercise before especially these kettlebell swings it takes a little while to get the form down but once you do they are actually relatively easy to keep that form nice and solid just make sure you keep that back nice and flat the entire time to protect it four three two one and let it relax good job that's two down now let's get the rest of them done four three two one start up you four three two one and let it relax four three two one start up make sure you check that form those arms should be straight that back should be perfectly flat actually kind of arching that chest just a little bit so you're kind of pushing it up in front of you kind of pushing that chest out and making sure you're hinging only from that hip joint four three two one and let it relax nicely done that is four done we've got four left to go that means we're half way four three two one start up now just keep checking that form from time to time as you start getting more and more tired that lower back is gonna start trying to round on you whatever you do don't let that lower back round you want to make sure that back stays perfectly flat to protect it just keep it going four three two one and let it relax nicely done that's five down only three more to go four three two one start up you four three two one and let it relax only two left we are almost done four three two one startup really check that form make sure that back is nice and flat snapping those hips forward to get that kettlebell up make sure you're not pulling it up with those shoulders you want to make sure it's all driven from those legs keep that motion going nice even pace four three two one and let it relax good job we have just one more to go keep pushing through it four three two one start up get that kettlebell going make sure you're snapping those hips get that kettlebell at least a shoulder height keep that back perfectly flat kind of arching that chest forward pressing that chest forward make sure you're only hinging from that hip joint we're almost done just a few more seconds keep pushing through it three two one and let it relax nicely done all right let's go and move on to our next exercise this one's me a toe touch crunch so again this is a little bit lower cardio but it's definitely gonna make those abdominal muscles burn now if you have a mat handy go ahead and lay down on that otherwise any other soft surface will do like a blanket or if you have carpeting in your house let's go ahead and get ready and start up those legs come straight over top of those hips crunch up towards those toes nice tight squeeze the top of that range of motion when you drop those shoulders back down make sure those abdominal muscles stay contract it never let them release you want to make sure those abs are constantly working throughout this entire exercise I've got a few seconds left three two one and let it relax good job that is one down let's get the rest of them done four three two one startup you four three two one and let it relax okay a jab has two down we got six more to go four three two one start up now if you want to make this exercise a little bit more difficult all you have to do is lean those legs away from you just a little bit so that on the outside of those hips the further away you lean those legs and more those legs you have to do work and the more those ABS gonna have to work so just pick which a version you want to do four three two one and let it relax good job that's three down four three two one start up now remember make sure you keep those ABS nice and tight don't let them release when you lean those shoulders back you want to constantly keep them contracted four three two one and let it relax get a job that is four down we got four more to go we're halfway through with this four three two one start up you four three two one and let it relax good job that's five done three more to go four three two one startup I know those ABS are starting to get tired but try to keep those legs nice and straight try to keep them out away from you just a little bit and make sure you keep those abs contracted the entire time nice tight squeeze at the top every single time you go up four three two one and let it relax we're almost done just two more rounds to go four three two one start up make sure you're really focusing on that form this our second last one keep those legs nice and straight crunching up towards those toes nice tight squeeze the top make sure those ABS stay contracted don't let them release when you drop those shoulders back down four three two one and let it relax good job we just have one more left four three two one startup there's your last one so make sure you push it as hard as you possibly can getting as much range of motion out of as possible try to really reach up towards those toes as high as you can just keep it going got a few seconds left five four three two one and let it relax and nicely done alright it's going to move on to our next exercise which would be a simple jumping jack you let's go ahead and get ready and started up this is a nice quick motion remember keep those arms and legs nice and rigid those core muscles nice and tight when you snap those arms up over top of your head those feet come out about twice shoulder-width apart and as you snap those feet back together those arms come back down to those thighs just keep that motion going nice and quick three two one and let it relax all right that's your first round down already we've got seven more to go four three two one start up now obviously there's not a whole lot going on with this exercise so there's not a whole lot to worry about as far as form goes but you do want to make sure you're keeping everything really nice and rigid make sure those core muscles are contracted those arms and those legs for every single round four three two one and let it relax all right that's two down six more to go four three two one startup you four three two one and let it relax four three two one startup you four three two one and let it relax nicely done we're halfway through with this exercise just keep it going four three two one start up now just keep that motion going remember you never want to let those arms and legs relax you want to keep those core muscles nice and tight you want to move really nice and quickly but you don't want to let those muscles relax keep everything nice and tight four three two one and let it relax good job that is five down three more to go we're almost there four three two one start up you four three two one and let it relax good job we are almost done just two more rounds to go four three two one start up get those arms and legs moving make sure they're nice and rigid make sure those arms are nice and solid those legs are nice and solid can track those core muscles nice and tight make sure you're moving those legs and arms nice and quickly but not out of control four three two one and let it relax very good just one more to go let's push through this last one four three two one start up keep everything nice and tight and under control push it as hard as you possibly can make sure all those muscles are contracting as tightly as possible just keep pushing through this we only have ten seconds left four three two one and let it relax nicely done let's go ahead and move on to our next exercise which is gonna be an alternating lunge now you can do this with either body weight or you can use a little extra weight like Kelly's doing here you can use dumbbells a medicine ball a sack of flour it doesn't matter as long as you're using a little extra weight otherwise like I said just bodyweight let's go ahead and get ready and startup alternating back and forth stepping forward make sure you're keeping that weight evenly displaced between your front and your rear leg you're gonna have a tendency to lean forward over that front leg and put more weight on that front leg so make sure you're trying to be as even as possible between front and back there's a couple seconds left two one and let it relax nicely done that's the first round down we got seven more to go four three two one start up now while you're doing these alternating lunges make sure that you're trying to go as low as you possibly can as low as is comfortable and also taking as long of a step as you can both of those things will make this exercise more difficult make those legs have to work a lot harder now also make sure you keep those core muscles nice and tight four three two one and let it relax good job that's two down we got six more to go four three two one start up now as you're doing this make sure you're keeping that back straight up and down you don't want to tip forward from those hips you don't want to round the that lower back and lean forward as you step forward that momentum is gonna try to get that chest to tip forward so try to make sure you keep it straight up and down four three two one and let it relax good job that is three down four three two one startup you four three two one and let it relax that's four down and got four more to go four three two one start up now I know those legs are starting to get tired but try to keep that form as clean as you can drop down as low as as comfortable as well as taking as long of a step as you can to make this as hard as possible also make sure you keep that chest straight up and down you don't want to tip that chest forward and Bend that lower back four three two one and let it relax good job that is five down three more to go four three two one start up you four three two one and let it relax that a six done we only have two left to go four three two one start up keep those lunges going stepping out as far as you can dropping that knee down as low to the ground as possible just keep that motion going everything nice and solid we got ten seconds left four three two one and let it relax nicely done that is seven down we have one left to go four three two one start up now really push yourself on this one all swinging back and forth trying to get as low as you can the ground taking a nice long deep step make sure you can control it though keep that back perfectly straight up and down we're almost done with this just a few more seconds to go four three two one and let it relax nicely done alright let's go and get ready for our next exercise which is gonna be planks now if you can we're doing a full plank like Kelly's doing here off of your toes however if you need to you can always drop onto those knees and do a half plank let's go ahead and get ready and start them up gotta bring elbows underneath those shoulders come up onto those toes nice straight line from shoulder to ankle make sure you don't let those hips droop too low and make sure you don't let them kick up too high in the air you want a nice straight line just keep it going four three two one and let it relax nicely done that's one round done we got seven more to go four three two one start up now because there's no movement with this exercise there's not a whole lot to worry about with form just make sure you keep those elbows or any of those shoulders and you're keeping a straight line from shoulder down to ankle just keep those hips in a nice even level don't let them droop don't let them come up too high just keep it going four three two one and let it relax that's two down round number three is coming up next four three two one start up now I know those ABS are starting to get tired by this point those hip flexor is the front of that thigh so really be careful to make sure you're keeping a nice straight line from shoulder down to that ankle make sure those hips stay nice and low but don't let them droop four three two one and let it relax four three two one start up now keep checking that form if you start getting tired to the point where you just can't hold it any longer feel free to drop down on those knees and keep going from there or drop all the way down flat give yourself a few seconds of rest then go right back into it again four three two one and let it relax that is four rounds done we are halfway just keep pushing through it four three two one startup you four three two one and let it relax that's five down three more to go four three two one start up now these last few rounds gonna be really difficult so really watch that form make sure you're keeping everything nice and solid if you need to drop down on those knees do a half version or kick those hips up just to let them relax a little bit whatever you do don't let that lower back dip you don't want to hurt that lower back for three two one and let it relax we are almost done just two more rounds to go four three two one start up just focus on holding that form try to keep it as solid as you can if you notice here at Kelly's moving around a little bit to give herself a little bit of a break as well you can do the same exact thing just whatever you do don't want those hips droop Kelly never lets them drop neither should you you want to protect that back for three two one and let it relax very good job we just have one more to go keep pushing through it four three two one start up this is your last round make sure you keep that form as solid as you possibly can elbows right those shoulders you want to keep a nice straight line from shoulder to ankle keep those hips nice and low just whatever you do don't let them droop we're almost done just a few seconds left four three two one and let it relax nicely done good job let's move on to our next exercise a double pull squat and get a nice break from those ABS on this one this is just a nice deep squat pulsing twice at the bottom and come back up to a full standing position but just don't lock those knees out keep those knees just a little bit soft the entire time all right let's go ahead and get ready and start up drop it down nice deep squat try to get those hips at least to knee height if you can whatever is comfortable though then pulls twice at the bottom just a couple of inches at the very bottom that range of motion and come right back up to a full standing position again don't lock those knees out keep them a little bit soft four three two one and let it relax nicely done that's a one-round done got seven more to go four three two one start up now if this exercise it's definitely one of the easier ones we've done so far but if you want to make it more difficult you can always use weight or just move a lot more slowly the slower you go the harder it's going to be and if you want to move slower than Kelly that's perfectly fine you don't have to keep pace with her four three two one and let it relax good job that's two rounds down we got six more to go four three two one start up now though you're not using you wait with this exercise it's always a good idea to practice good form when you're doing squats make sure you're keeping that back nice and flat and you're not letting yourself lean forward onto those toes you want to keep your weight back in those heels keeping those knees back a little bit four three two one and let it relax good job that's three down four three two one startup you four three two one and let it relax that was four we only have four left to go which means we're halfway through this four three two one start up I know those legs are probably starting to get tired by this point keep watching that form nice deep squat try to get those hips down to knee height if you can lower if possible as long as it's comfortable on that knee in that hip just try to keep that form nice and solid four three two one and let it relax good job five down three to go four three two one startup you four three two one and let it relax we only have two more rounds to go make sure you're really pushing yourself on these four three two one start up keep that back nice and flat make sure you're getting nice low pulse try to keep those hips as low as you possibly can the entire time really push yourself this is our last exercise of this hit routine which means we're going to our stretch and cooldown after this so push yourself as hard as you can four three two one and let it relax good job just one more round to go keep pushing yourself through it four three two one start up alright this is the last round of your last exercise so make sure you're pushing it as hard as you possibly can getting as deep as you can with those squats as deep sis comfortable make sure those legs are burning by the time you're done keep those pulses low keep those squats low keep that back flat we're almost finished four three two one and let it relax nicely done we're gonna start into our cool down and stretch when we holding each one of these stretches for 20 seconds let's go ahead and get ready all right let's go and stay standing for this first exercise give me a wall chest stretch fingers facing back behind you palm flat against the wall rotate those shoulders away from you try to get as much of a stretch on the front that stressed as you can if you're feeling it too much in your bicep and just turn that arm to the inside of that elbow faces up towards the ceiling go ahead let them relax when I switch to the other sides that opposite hand up on the wall rotate around turning those shoulders away from that hand as far as you can go remember you want to be mainly feeling this in your chest you're feeling it your bicep then just rotate that arm a little bit until it's just isolated on that chest just a few more seconds and go ahead and let it relax we're gonna do a quad stretch next so kick that foot back behind you grabbing it with the same arm as leg squeeze out heel as close up but it's as comfortable then pull that knee back behind you getting a good stretch the front of that thigh maybe even a little bit into the front of that hip flexor and those lower abdominal muscles it's a few more seconds and go ahead and switch sides kick that other leg up grabbing against aim Armas legs squeeze out heel to your butt pull that knee back behind you if you need you you can lean against a wall or a piece of furniture for balance otherwise try to stand and balance on that opposite foot as best you can it's a few more seconds let it relax we're gonna switch off to a lower back and hamstring stretch they'll sweet just about twice shoulder width apart stretch down straight between those feet you want to get down as closely ground as you can stretching those hamstrings as well as rounding that back to stretch that lower back as well just kind of move around like Kelly's doing here to try to find that best stretch to get a little extra stretch for the sides of those obliques as well all right let's go and do an inside thigh stretch dropping down to one leg keep that thigh out to the side you want to drop that hip on that straight leg as much as you can to feel that stretch on the inside of that thigh hold it there for a little bit longer just a few more seconds and let it relax let's go ahead and switch over the other side of course squatting down keep that leg out nice and straight on that opposite side drop the hip on that side as much as you can to increase that stretch on the inside that thigh almost done and let's switch it to a downward-facing dog so feet back together nice and close I'm gonna drop those hands down to the ground walk them out away from you from a decent distance whatever is comfortable keep those legs nice and straight keep a nice straight line from wrist to hip and a nice straight line from hip to ankle just press that chest down towards those feet trying to get a good stretch to those shoulders so well as a stretch of that hamstring and go and let that relax moving to a cobra stretch flat down on your stomach hands by the base your rib cage press through those hands arch that chest up nice and high just hold it there let's do those abdominal muscles relax let them stretch out with those hip flexors relax a little bit and let them stretch out it's a few more seconds to go and for our last stretch right sit back – those heels for the shell stretch or Child's Pose hands out in front of you kind of walking those fingertips away from you flat down on those thighs trying to stretch that chest stretch that lower back almost done and let it relax nicely done this workout is complete you just finished Fitness blenders total body Tabata hit cardio and toning combination you

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Comments

  1. I considered myself fit but after this, am back at a beginner. This was bloody hard but I pushed through and now you're all invited to my funeral!

  2. I have done quite some of the HIIT exercises from this channel, but this I found the intervals of 20sec x 8 times too boring, not that it wasn't enough or hard, but personally I prefer doing many different exercises but not to repeat them so many times, other wise I get bored. Something else to add, the talking in the whole 45 minutes was too much, plus no background music.
    I did finish the whole track, though; It was a killer, in all of the pushups I spent most of the time on the floor, haha, poor arms are hurting today.

  3. I did this for a month, from march 22 2019 until today. Before I'm 50 kg, 4'11 height with waist of 33 inches (which is alarming!)…
    I exercise 5x a week and rest day of 2 days. I do this workout plus 20 min toned lean arms workout with dumbbell (1 kg each) 3x a week and another video from fitness blender called fat burning cardio plus 30 min zumba for 2x a week.. Alternating them. Now I only have 46 kg with 30 inches of waist! Lost 4 kg in one month..

    Before this workout I'm a sedentary person with school and home routine only. Thanks fitness blender!! I will incorporate more of your exercise and hopefully lost more inches to my waist!

    EDIT: I count my calories and eat 1000-1300 calories a day. cutting back on my rice! (asian here!)

    I still can't do proper push ups 🙁

  4. After not working out for a week, when I saw that each exercise had 8 rounds I thought "this is impossible" but I did it!!!!! Totally beat now but no pain, no gain right?!

  5. I am going to save this one and use it on my kids ,once they hit teenage!!! This is one hell of an ass-kicker!! ???? LOVE/HATE it!! ????

  6. Watching the preview before I actually do this routine and I’m exhausted already?…I’m up for the challenge though…still enjoying FB in 2019

  7. I love this couple. Their videos helps me a lot to get in shape and become more stronger. Most of their 1000 Cal. Workout videos are in my play list and I do 3 times a week and cardio strength work outs. You guys are awesome. I can't thank you enough. I actually made a video of my transformation, and any support would be appreciated.

  8. Wow! That was crazy intense! I had a bad week last week of eating poorly and not as much exercise as normal. I wanted to start out this week with some hard work – and yeah, this did it! Phew!

  9. Kel you're amazing, you never seem to perspire. I am drenched & I couldn't do those toe touch crunches. What really surprised me were the planks, I generally find them quite easy (2 min holds) but 8*20 seconds is just as tough if not harder. Thx and TCFN.

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