1. Squat

Exercise 1 - HIIT Tonification workout Introduction - SquatExercise 1 - HIIT Tonification workout Introduction - Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 40 seconds of repeating + 20 seconds of break

 

  1. Stable initial position: knees slightly bent, back straight and  your butt slightly backwards.
  2. Hold the unlimited with both hands, near  to your chest.
  3. Keep your feet separated to the width of your shoulders, and your knees aligned with your feet.
  4. Bend your knees bringing  your butt backwards. Keeping your back straight but leaning  forward. Your knees should never exceed your feet.
  5. Inhale when you are going down, exhale while you are going up.
WATCH DEMO


2. Knees Push Up

 

 

Exercise 2 - HIIT Tonification workout Introduction - Knees push upExercise 2 - HIIT Tonification workout Introduction - Knees push upExercise 2 - HIIT Tonification workout Introduction - Knees push up

 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. Hands facing forward.

4. Lower your chest until your arms make a 90 degrees angle and your butt has to be slightly higher.

5. Inhale while you are going down, exhale while you are going up.

WATCH DEMO

3. Knees Front Plank

Exercise 3 - HIIT Tonification workout Introduction - Knees front plank

 40 seconds of repeating + 20 seconds  break

1. Place your knees with your crossed feet and your elbows on the ground, with a similar opening of your shoulders.

2. Your elbows have to stay lightly in front of your shoulders.

3. The more separation between elbows and knees, the training will be more demanding.

4. Keep your back straight and your butt slightly elevated. Squeeze the glutes, quadriceps and abdominals while you are maintaining the posture. Head aligned with eyes cast towards the ground.

5. Keep the position with a paused breathe.

WATCH DEMO

4. Standing Training with Unlimited

40 seconds of repeating + 20 seconds  break

 

  1. Put your legs slightly bent, keep your back straight bend forward and your butt backward.
  2. Spin the Unlimited to an intense and constant speed.
  3. Breathe controlled  and coordinated because of the anaerobic  movement.
WATCH DEMO

Second Round

  Start all 4 of the previously exercises again, doing 40 seconds of each exercise and  20 seconds break:

1. Squats 2. Knees Push Ups 3. Knees Front Plank 4. Standing Training with Unlimited

Once you have finished the second round, you can do a small break of  10/20 seconds where you can hydrate.   Keep Going!

vuelta

Mini Break

Bodegón Producto

5. Static Lunge holding Unlimited

Exercise 5 - HIIT Tonification workout Introduction - Static lunge holding UnlimitedExercise 5 - HIIT Tonification workout Introduction - Static lunge holding UnlimitedExercise 5 - HIIT Tonification workout Introduction - Static lunge holding Unlimited

20 seconds of repeating + 10 seconds  break

  1. Hold the Unlimited tonification with both hands, vertically near to your chest in an stable position. 2. Take a stride to the front, taking your back knee down until it almost touches the floor. Your joints must form a 90 degrees angle. 3. Keep your body straight. Your knees must not exceed your front foot. 4. Push 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 Introduction - Energic punchesExercise 6 - HIIT Tonification workout Introduction - Energic punchesExercise 6 - HIIT Tonification workout Introduction - Energic punches

20 seconds of repeating + 10 seconds  break

1. Stable Initial Position. 2. Stretch your arms forward vigorously while you are  holding the Unlimited meanwhile twist your wrists until the horizontal position. 3. Collect the Unlimited doing the opposite movement. 4. The movement has to be ballistic in the inbound and outbound. 5. Breathe controlled  and coordinated because of the anaerobic  movement.
WATCH DEMO

 

Second Round

  Start these two exercises again, doing 20 seconds per exercise and 20 seconds break:

5. Static Lunge holding Unlimited. 6. Energetic Punches.

Once you had finished the second round, you can do a small break of 10/20 seconds where you can hydrate.   Almost There!

vuelta

Mini Break

Bodegón Producto

7. Bench Dip With Knees Bent

Exercise 7 - HIIT Tonification workout Introduction - Bench dip with knees bentExercise 7 - HIIT Tonification workout Introduction - Bench dip with knees bentExercise 7 - HIIT Tonification workout Introduction - Bench dip with knees bent

20 seconds of repeating + 10 seconds  break

1. Rest your hands on a raised surface. 2. Keep your back straight, your chest out and  stick your butt to the raised surface. 3. Bend your knees up to 90 degrees and keep your weight on your arms. 4. Go up and down in a vertical movement with your back straight. 5. Inhale while you are going down, exhale while you are going up.
WATCH DEMO

 

8. Standing Training with Unlimited UP

Exercise 8 - HIIT Tonification workout Introduction - Standing Training with Unlimited up

20 seconds of repeating + 10 seconds  break

1.  Stable Initial Position. 2. Hold up the Unlimited to the height of your head. 3. Turn the Unlimited to intense and constant speed. 4. Breathe controlled  and coordinated because of the anaerobic  movement.

WATCH DEMO

 

Second Round

  Start these two exercises again, doing 20 seconds per exercise and 20 seconds break:

7. Bench dip with knees bent 8. Standing training with Unlimited UP

Once you have finished the second round, you have ended the 12 workout minutes for today.   You Rock!

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