1. Squat + Flex holding Unlimited

Exercise 1 - HIIT Tonification workout Intermediate - Squat and flex Unlimited

Exercise 1 - HIIT Tonification workout Intermediate - Squat and flex UnlimitedExercise 1 - HIIT Tonification workout Intermediate - Squat and flex 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 near your chest.
  3. Keep your feet separated to the width of your shoulders and knees aligned with your feet.
  4. Bend your knees bringing your butt backwards keeping your back straight but lean it forward. Your knees should never exceed your feet.
  5. While your butt is going down, extend your arms, twisting your wrists, and the Unlimited must stay at the height of chin.
  6. Inhale while you are going down, exhale while you are going up.
WATCH DEMO


2. Knees Push Ups + Raising Leg

Exercise 2 - HIIT Tonification workout Intermediate - Knees push ups

Exercise 2 - HIIT Tonification workout Intermediate - Knees push upsExercise 2 - HIIT Tonification workout Intermediate - Knees push ups

 

40 seconds of repeating + 20 seconds break

  1. Place your knees on the ground extending your body and keeping your back straight.
  2. Open your hands exceeding the width of your shoulders. Open your elbows separating them from your body.
  3. Add an alternate abdominal crunch to the simple push-up.
  4. While we do the push-ups, we approach our knee to our elbow without touching.
  5. The movement must be marked, slow and we must feel how our abs work.
  6. We go back to the initial position and we repeat with the other side.
  7. Inhale in the initial position, and exhale while you are doing the push-up.
WATCH DEMO


3. Knees front plank raising leg

Exercise 3 - HIIT Tonification workout Intermediate - Knees front plankExercise 3 - HIIT Tonification workout Intermediate - Knees front plankExercise 3 - HIIT Tonification workout Intermediate - Knees front plank

40 seconds of repeating + 20 seconds break

  1. Add an alternate abdominal crunch to the simple push-up.
  2. Bring your knee to your arm of the same body side doing a controlled and slow movement up to the end.
  3. Go back to the initial position and repeat with the other side.
  4. Inhale in the initial position, and exhale while you are doing the push-up.
WATCH DEMO


4. Standing training with Unlimited

40 seconds of repeating + 20 seconds break

 

  1. Legs slightly bent, back straight and slightly bent forward and butt put backwards.
  2. Spin the Unlimited at an intense and constant speed.
  3. Controlled and coordinated breath.
WATCH DEMO


Second Round

 

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

1. Squat + Flex holding Unlimited

2. Knees push ups + raising leg

3. Knees 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 with you must use to hydrate yourself.

Keep going!

vuelta

Mini Break

Bodegón Producto

5. Front lunge holding Unlimited

Exercise 5 - HIIT Tonification workout Intermediate - Front lungue with UnlimitedExercise 5 - HIIT Tonification workout Intermediate - Front lungue with UnlimitedExercise 5 - HIIT Tonification workout Intermediate - Front lungue with Unlimited

 

20 seconds of repeating + 10 seconds break

  1. Hold the Unlimited Toning Machine with both hands, and stick it vertically to your chest in a stable initial position.
  2. Take a stride to the front and take your back knee down until it almost touches the floor. Your joints must form a 90 degree angle.
  3. Keep your body straight. Your knee must not exceed your front foot.
  4. Push yourself with your front leg in order to go back to your initial position.
  5. Repeat the same movement with your other leg.
  6. The exercise must be coordinated and dynamic.
  7. Inhale in the initial position and exhale while doing the movement.

 

WATCH DEMO


6. Energetic Punches

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

20 seconds of repeating + 10 seconds break

1. Stable initial position.

2. Stretch your arms forward vigorously while holding the Unlimited, and rotate your wrists to horizontal position.

3. Take the Unlimited back doing the opposite movement.

4. The movement must be balistic in the inbound and outbound.

5. Controlled and coordinated breath.

WATCH DEMO

 

Second Round

 

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

5. Front lunge + holding 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. Bench dip with leg extended

Exercise 7 - HIIT Tonification workout Intermediate - Bench dip with leg extendedExercise 7 - HIIT Tonification workout Intermediate - Bench dip with leg extended

20 seconds of repeating + 10 seconds break

1. Rest your hand on a raised surface.

2. Keep your back straight, your chest out and stick your butt to the raised surface.

3. Extend your legs while you stand your feet soles on the ground.

4. Go up and down in a vertical movement with your back straight.

5. Inhale while you’re going down, exhale while you’re going up.

WATCH DEMO

 

8. Standing Training with the Unlimited Up

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

 

1. Stable initial position.

2. Hold the Unlimited up to your head.

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

4. Controlled and coordinated breath.

VER VÍDEO DEMOSTRACIÓN

 

Second Round

 

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

7. Bench dip with leg extended

8. Standing training with Unlimited up

Once you have finished the second 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

DON'T YOU KNOW YOUR WORKOUT LEVEL?

Find out which level you shoud start with