1. Squat + Flex with Unlimited UP

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

 

 

 40 seconds of repeating + 20 seconds  break

 

  1. Stable intial Position:  knees slightly bent, back straight and  your butt slightly backwards.
  2. Hold the unlimited with both hands in a horizontal position, 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. While your butt is going down, extend your arms, twisting your wrists, and the Unlimited must stay at the height of your chin.
  6. Bring the Unlimited to your chest and do an extension, this time diagonally upward.
  7. Bring your chest and go back to the initial position.
  8. Inhale when you are going down, exhale while your are going up
WATCH DEMO

2. Push Ups with legs extended

Exercise 2 - HIIT Tonification workout Upper Intermediate - Push ups Exercise 2 - HIIT Tonification workout Upper Intermediate - Push ups

Exercise 2 - HIIT Tonification workout Upper Intermediate - Push ups

 

40 seconds of repeating + 20 seconds break

 

  1. Put your hand on the floor with your legs extended and your back straight.
  2. The opening of your hands exceed your shoulders. Open your elbows  separating them from your body.
  3. Hands facing forward.
  4. Lower your chest until your arms make an angle of 90 degrees and the butt has to be slightly higher.
  5. Breathe in while you go down, breathe out while you go up.
WATCH DEMO

 

3. Front Plank with Legs Extended




40 seconds of repeating + 20 seconds  break

  1. Place your crossed feet and your elbows to the floor. The elbows  must be openning at the shoulders and have to stay slightly forward from the shoulders.  The more separation between elbows and knees is a more demanding exercise.
  2. Keep always your back straight, your butt slightly up. Squeeze the glutes, quadriceps and abdominals while you are holding the position. Head aligned with your eyes downcast.
  3. Hold your position for slow breathing.
WATCH DEMO

4.  Standing Training with Unlimited

Exercise 4 - HIIT Tonification workout Upper Intermediate - Standing training with Unlimited

40 seconds of repeating + 20 seconds  break

 

  1. Legs slightly bend, back straight forward and backward butt.
  2. Make the Unlimited twist to an intense and constant speed.
  3. Breathe controlled  and coordinated because of the anaerobic  movement.
WATCH DEMO

 

 

Second Round

 

 

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

1. Squat + Flex with Unlimited UP

2. Push Ups with legs extended

3. Front plank with legs extended

4. Standing training with Unlimited

Once you had 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. Front lunge + Flex with Unlimited


Exercise 5 - HIIT Tonification workout Upper Intermediate - Front lunge and flex with UnlimitedExercise 5 - HIIT Tonification workout Upper Intermediate - Front lunge and flex with UnlimitedExercise 5 - HIIT Tonification workout Upper Intermediate - Front lunge and flex with 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, with the feet looking forward and lifting the heel of the back foot.
  3. Bend your back knee  without touching the ground in a purely vertical motion.
  4. Body straight. Knee does not exceed the front foot.
  5. Controlled breathe while you are going up and down.
WATCH DEMO

 

 

6. Energetic punches


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

 

 

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

5. Front lunge + Flex with 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.

You are almost there!

vuelta

Mini Break

Bodegón Producto

7. Knees Narrow Triceps Push Ups

Exercise 7 - HIIT Tonification workout Upper Intermediate - Knees narrow  triceps push upsExercise 7 - HIIT Tonification workout Upper Intermediate - Knees narrow  triceps push ups

 

20 seconds of repeating + 10 seconds break

1. Place your knees crossing your feet and keeping them up.

2. Your hands should be open slightly  less than your shoulder´s width.

3. Rotate your elbows  backward near to your chest.

4. Slow down bending your arms putting the weight foward. Your shoulders must slightly exceed your hands.

5. Your chest must go down meanwhile your butt is up and your back straight.

6. Inhale when lowering expires when climbing.

WATCH DEMO

 

8. Standing training with Unlimited UP

Exercise 8 - HIIT Tonification workout Upper Intermediate - 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. Controlled and coordinated breath.

WATCH DEMO

Second Round

 

 

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

7. Knees Narrow Triceps Push Ups

8. Standing training with Unlimited UP

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

You are the best!

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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Find out which level you shoud start with