The Bondi HIIT Workout of the month is all about metabolic conditioning, working your muscles, and your cardio-vascular system at the same time, for maximum fat-burning effect.
This week you will require a set of dumbbells for the workout. We are going to target every single muscle group, get a solid sweat on, and have you gasping for more.
The style of workout for the Bondi HIIT workout is known under in the fitness industry as ‘complexes,’ whereby a single weight is used, to complete a certain number of reps, before moving onto the next exercise, in quick succession, and no rest. We rest when we’re dead… well no, that’s a bit much.. take 2 minutes after you finish the program, and repeat. finish off 3-5 rounds depending on your level of fitness.
Complete a full warm-up before starting complexes program. If you are interested to know a great, full-body warm-up, click here, and read the first section of the blog, regarding your warm up.
How do you pick the correct weight. Find a set of dumbbells that will allow you to complete 15 shoulder presses – just…
You must complete 15 reps of each exercise before moving onto the next. Some are going to be easier than others… For this reason, keep moving, no stopping, not until the end.
The round, (remember 15 reps each station)
- squats (holding the dumbbells at shoulder height)
- Push press
- lunges (15 each leg)
- deadlifts
- bent rows
- push ups
- Renegade rows
That will sought you out! enjoy.
Stay healthy,
Jack S.