1. Jump squat holding Unlimited

Exercise 1 - HIIT Tonification workout Advanced - Jump squat holding UnlimitedExercise 1 - HIIT Tonification workout Advanced - Jump squat holding UnlimitedExercise 1 - HIIT Tonification workout Advanced - Jump squat holding Unlimited

 

40 seconds of repeating + 20 seconds break

 

  1. Stable initial position: knees slightly bent, back straight and butt slightly backwards.
  2. Hold the Unlimited with both hands on vertical position near your chest.
  3. Take a boost and jump from the squat position.
  4. When you fall, slightly bend your knees in order to cushion the impact.
  5. Go back to the initial position and repeat the movement.
  6. Inhale while you go down; exhale while you jump.
WATCH DEMO

2. Push ups raising leg

Exercise 2 - HIIT Tonification workout Advanced - Push ups raising legExercise 2 - HIIT Tonification workout Advanced - Push ups raising leg

40 seconds of repeating + 20 seconds break

 

 

  1. Add an alternate abdominal crunch to the simple bending with legs extended.
  2. While you do the push-up, approach your knee to your elbow without touching it.
  3. The movement must be marked, slow and you must feel that your abs are working.
  4. Go back to the initial position and repeat with the other knee.
  5. Inhale when you are in the initial position and exhale while you do the movement.

 

WATCH DEMO

3. Front plank raising leg

Exercise 3 - HIIT Tonification workout Advanced - Front plank raising legExercise 3 - HIIT Tonification workout Advanced - Front plank raising leg

40 seconds of repeating + 20 seconds break

 

 

  1. Simple front plank with your legs extended and we add an alternate abdominal crunch.
  2. Bring your knee to your same side arm doing a controlled and slow movement up to the end.
  3. Return to the initial position and repeat with the other knee.
  4. Inhale when you are in the initial position and exhale while you do the movement.

 

WATCH DEMO

4. Standing training with Unlimited

Exercise 4 - HIIT Tonification workout Advanced - Standing training with Unlimited

40 seconds of repeating + 20 seconds break

 

  1. Legs slightly bent, back straight bent forward and butt backwards.
  2. Spin the Unlimited at an intense and constant speed.
  3. Control and coordinate your breath with the aerobic movement.
WATCH DEMO

 

Second Round

 

 

Do these four exercises again, doing 40 seconds of repeating each exercise and 20 seconds rest in between:

 

1. Jump squat holding Unlimited

2. Push Ups raising leg

3. Front plank raising leg

4. Standing training with Unlimited

 

Once you have finished second round, you will have a small break of 10-20 seconds in which you must hydrate yourself.

 

Keep going!

vuelta

Mini Break

 

Bodegón Producto

5. Dynamic lunge + flex with Unlimited up

 

Exercise 5 - HIIT Tonification workout Advanced - Dinamic lunge and flex with Unlimited upExercise 5 - HIIT Tonification workout Advanced - Dinamic lunge and flex with Unlimited upExercise 5 - HIIT Tonification workout Advanced - Dinamic lunge and flex with Unlimited upExercise 5 - HIIT Tonification workout Advanced - Dinamic lunge and flex with Unlimited up

20 seconds of repeating + 10 seconds break

 

 

  1. Hold the Unlimited with both hands vertically, sticking it to your chest.
  2. Take a front stride carrying your back knee nearly to the floor. Your joints must form a 90 degree angle.
  3. While you are doing the movement, extend your arms rotating your wrists until you leave the Unlimited up to your chin.
  4. Bring the Unlimited to your chest and extend your arms upwards.
  5. Push yourself with your front leg to go back to the initial position.
  6. Repeat the movement with the other leg.
  7. The movement must be coordinated and dynamic.
  8. Inhale when you are at the initial position and exhale while you do the movement.

 

WATCH DEMO

 

6. Energetic punches

 

Exercise 6 - HIIT Tonification workout Advanced - Energic punchesExercise 6 - HIIT Tonification workout Advanced - Energic punchesExercise 6 - HIIT Tonification workout Advanced - Energic punches

 

20 seconds of repeating + 10 seconds break

 

1. Stable initial position

2. Stretch your arms forward vigorously holding the Unlimited while you turn your wrists up to horizontal position.

3. Bring the Unlimited back doing the opposite movement.

4. The movement must be energetic when you move forward and backward.

5. Control and coordinate your breath.

WATCH DEMO

 

Second Round

 

 

Repeat the exercises one more time, repeating each exercise during 20 seconds and 10 seconds break in between:

 

5. Dynamic lunge + flex with Unlimited

6. Energetic punches

 

Once you have finished the second round, you will have time to take a small break of 10-20 seconds in which you must hydrate.

 

Almost there!

vuelta

Mini Break

Bodegón Producto

7. Narrow triceps push-ups

Exercise 7 - HIIT Tonification workout Advanced - Narrow triceps push upsExercise 7 - HIIT Tonification workout Advanced - Narrow triceps push upsExercise 7 - HIIT Tonification workout Advanced - Narrow triceps push ups

 

20 seconds of repeating + 10 seconds break

 

  1. Place your tiptoes, take your butt up and keep your back straight.
  2. Open your hands up to a width slightly less than your shoulders.
  3. Rotate your elbows back sticking them to your body.
  4. Move down flexing your arms and placing your weight forward. Your shoulders must overcome your hands slightly.
  5. Your chest must go down while your butt stays up and your back, straight.
WATCH DEMO

8. Standing training with Unlimited up

Exercise 8 - HIIT Tonification workout Advanced - Standing training with Unlimited up

20 seconds of repeating + 10 seconds break

1. Stable initial position.

2. Hold the Unlimited up to your head.

3. Spin the Unlimited at an intense and constant speed.

4. Control and coordinate your breath.

WATCH DEMO

Second Round

 

 

Repeat these two exercises again, repeating each exercise during 20 seconds and taking 10 seconds break in between:

 

7. Narrow Triceps push-ups

8. Standing training with Unlimited up

 

 

Once you have finished the last round, you will have finished the 12 minutes workout for today.

 

Congratulations!

vuelta

 


Select your Tonification Workout Plan:

INTRODUCTION LEVEL

Workout Introduction

INTERMEDIATE LEVEL

Light tonification

UPPER INTERMEDIATE LEVEL

Medium tonification

ADVANCED LEVEL

Hard performance

EXPERT LEVEL

Intensive training

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