30-Minute HIIT Workout (Video) | Nourish Move Love

How To Do A Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge

1. Start in a impartial standing place, holding a dumbbell in your proper hand at your aspect.
2. Step your left leg onto a chair or bench, driving by means of your left glute to face tall. Left knee ought to monitor over left foot and shoulders and higher physique needs to be stacked over hips all through the step up.
3. As you step the left leg onto the chair, carry out a single arm bicep curl on the precise arm by curling the dumbbell in your proper hand as much as shoulder proper.
4. Because the left foot is steady on the chair, drive your proper knee up right into a knee drive as you press the dumbbell in your proper hand overhead, performing a single arm shoulder press.
5. Pause for a second earlier than stepping the precise foot again all the way down to the bottom as you convey the dumbbell again to shoulder peak.
6. Decrease the dumbbell all the best way all the way down to your aspect because the left leg comes down. Instantly step the left leg again right into a reverse lunge.

Modification: Lower the extent change by utilizing a platform decrease to the bottom (ex: the underside stair of a staircase). In the event you don’t have entry to a chair or bench, carry out a entrance lunge right into a reverse lunge.

How To Do Tricep Dips

1. Grip the sting of a chair or bench, fingertips pointed towards your butt or toes, elbows bent. The farther your ft are away from the chair, the tougher this train might be. Observe, you may also carry out tricep dips sitting on the bottom together with your knees bent at 90 levels and your palms behind you (fingertips going through your butt).
2. Maintaining your again near the chair, decrease your self, bending on the elbows till your elbows attain a 90-degree angle.
3. Press by means of your palms, utilizing your triceps to push you again as much as beginning place.

Modification: Stroll your ft in so your legs are at a 90-degree bend as you dip.

How To Do A Lateral Shuffle And Burpee

1. Begin in an athletic stance, ft hip-width aside and knees bent.
2. Carry out two giant shuffles to the precise aspect of your mat.
3. On the ultimate shuffle, carry out a burpee by leaping your ft again to a plank place, reducing your chest all the way down to the mat.
4. Push your self again up into excessive plank and soar your ft again in. Then soar excessive, sending the arms overhead.
5. Instantly repeat the lateral shuffle to the left, repeating this sequence for the timed interval.

Modification: Possibility to switch the burpee by stepping again, stepping in and standing tall.

How To Do A Broad/Slender Jack and Squat Soar

1. Begin in an athletic stance or loaded squat place, together with your ft shoulder-width distance aside and a slight bend in your knees.
2. Along with your chest upright and your core engaged, “jack” your ft out into a large stance or sumo squat stance (ft are wider than your shoulders).
3. Land softly earlier than you instantly “jack” your ft right into a slender stance, ft hip-width distance aside.
4. Then carry out a squat soar. Explode off each ft to go away the bottom; utilizing energy out of your legs.
5. Land softly, then repeat the sequence.

Modification: Choice to make this low influence by omitting the jumps. Moderately, step out and in then carry out an air squat.

How To Do A Bicep Curl With Isometric Maintain

1. Begin in a standing place, ft beneath hips, core engaged, holding a dumbbell in every hand, palms going through out away from the physique, dumbbells at hip peak.
2. Maintaining elbows locked at your sides, carry out a half bicep curl in your left arm, pausing when your elbow is bent at 90 levels. Maintain this half curl place on the left arm.
3. Then, curl the dumbbell in your proper hand up in the direction of your proper shoulder, performing a bicep curl on the precise arm. Repeat 4 occasions.
4. After performing 4 bicep curls on the precise, change sides – this time holing the dumbbell in your proper hand at 90-degrees and performing 4 bicep curls on the left aspect.

How To Do A Gradual Push Up Into A Quick Push Up

1. Begin in a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, ft hip-width aside. Possibility to put your palms on weights when you have wrist ache.
2. Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
3. On this variation of a push up, you’re going to carry out two gradual push ups and two quick push ups. Slowly decrease your chest down in the direction of the bottom on a two-count as your elbows fall again in the direction of your hips (not out to the edges).
4. As soon as on the backside of your push up, exhale as you push again up into excessive plank place on a two-count. Repeat.
5. Then, carry out a tempo push up by repeating the steps above however reducing down on a one-count and pushing again up on a one-count.
6. Repeat this sequence alternating two gradual push ups and two quick push ups for the timed interval.

Modification: Substitute incline push-ups by putting your palms on a chair or bench, or drop to your knees for modified push ups.

How To Do Lunge Jumps

1. Begin standing ft hip-distance aside, slight bend in your knees and core engaged.
2. Soar your proper foot again right into a reverse lunge, aiming for 90-degree angles in every knee.
3. Then, carry out a “lunge soar” by exploding up from the break up lunge place, bringing each ft collectively as you stand tall.
4. That is one rep. Repeat, alternating the foot that jumps again right into a reverse lunge place.

Modification: Choice to make this low influence by performing alternating reverse lunges.

How To Do A Massive X Bicycle Crunch

1. Lie flat in your again and make a “X” form together with your physique. Ship your arms lengthy overhead, palms wider than shoulder-width aside and legs straight, ft wider than shoulder-width aside.
2. Carry out a full physique crunch by participating your core to drag your knees in to satisfy your chest as you convey your arms in to hug your physique.
3. On the high of the crunch, carry out a bicycle crunch. Pull your proper elbow in the direction of your left knee as you lengthen your proper leg lengthy.
4. With management, repeat on the opposite aspect, pulling your left elbow in the direction of your proper knee as you lengthen your left leg lengthy.
5. Return to middle, then reverse the motion, sending your legs and arms lengthy to seek out the “X” form once more.

Modification: Mendacity flat on the ground in your again with knees bent and arms at your sides, faucet your heels broad, then convey them collectively and faucet them slender. Or carry out the bicycle crunch with knees bent, lowering the vary of movement.