Body Blaster

Quick full body HIIT workouts

Module Structure

Body Blaster

31 Lessons

Quick full body HIIT workouts

August 2020

Body Blaster 08/16/20

Body Blaster 8/16/20Equipment: Mat, DBs WARM UP:3R8 Side Lunges6 Inchworms w/ Push Ups30 Prisoners High Knees WORKOUT:40/20 x2Curtsy Lunge + Side LiftBearcrawl Shoulder TapsLeg Circles 40/20 x2Lunge Front RaiseToe TouchesJack Burpees 40/20 x2Twisted Knee TucksSquat Knee to ElbowChest Fly Crunches

Body Blaster 08/23/20

Body Blaster 8/23/20Equipment: Mat, Optional weight DB, KB, etc. WARM UP:30 sec. each x 2RAir SquatsUp/Downs or Jack KnivesKnee Push Ups WORKOUT:40/20 x 2 RSquat Front KickRussian TwitsSplit Squat Pulse 40/20 x 2 RSide LungesPlank Leg PulsesLunge to Elbow 40/20 x 2 RBack ExtensionsHigh Knee RainbowsRussian Dance COOL DOWN

Body Blaster 08/30/20

Body Blaster 8/30/20WARM UP:90-90 rotationsBearcrawl cobraStanding twistsIn out squat jumpsWORKOUT:Tabata 20/10Ball crunch flutter kicksGlute bridgeHay bailersTabata 20/10Squat to deadliftFigure 8Front + side kicksTabata 20/10Ball push upsShoulder squatCrab dance

September 2020

Body Blaster 09/27/20

Body Blaster 09-27-2020Equipment: Dowel or PVC Pipe , MatWARM UP:MobilityGood MorningsPass ThrusSide Lat StretchBack SquatBehind the Neck PressSide RotationsWrist WarmupPress JacksWORKOUT:40-10-40Dowel Leg LiftGlute Bridge Knee AbductionsOverhead Sit UpsStanding Single Leg CanoeSquat Hold Overhead RaiseSide Leg Raise around DowelPlank Side Arm RaiseBent Over Tricep Pulse

Body Blaster 09/20/20

09/20/2020Body BlasterWarm up Mobility:Lat reachesShoulder rotations lying downKnee rotationsHalf-divebombersTabata 20-10Back lunge front reachPike push up (oh press)BicyclesCriss-cross jump squatsWindshield wipersCrabwalk pulses (triceps kickbacks)Side lunge hopsBearcrawl steps forward (half-divebombers)

Body Blaster 09/13/20

Body Blaster 09/13/20Equipment: Mat, DBsWARM UP:Arm CirclesRotationsSquat to DLKazak SquatsBow007 LungesWORKOUT:30-30-30 2RDeadlift- Jump Rope- Rest30-30-30 2RSuit Case Squats- Run- Rest30-30-30 2RPower Clean- Squat Hold- Rest30-30-30 2RPress- Press Jacks- Rest

Body Blaster 09/06/20

09/06/2020Body BlasterWarm up: 20-10 4.5 mins Tabata:Squat side leg liftDD ankle tapsSeated bicyclesWorkout: 30-30-30-30:Back lunge front kickKazak squatsPlank jacksReverse plank leg abductionsGlute bridge chest flyStar crunchesMountain climbersPush up shoulder tapW-superheroes

October 2020

Body Blaster 10/4/20

Body Blaster 10/4/20Equipment: Mat, any weightWARM UP:30 secs eachJogAir SquatsAlt. Side LungesJump RopeDead BugsElbow PlanksWORKOUT:30-30-30 Rest x 3 R eachFB Crunch - BicyclesSquat Hold - Jump SquatsHigh Pull - Wood ChopSplit Squat L - Split Squat RCOOL DOWN WITH MASHA

Body Blaster 10/18/20

10/18/2020Body Blaster:Equipment: ball or dumbbellsWarm Up: Tabata 20-10BicyclesInchwormsIn-out jump squatPeek-a-boo crunchWorkout3 x 30-30-30:Squat front kick - Squat pulsesPush up on ball or DB - Shoulder tapsToe touch - triceps pulse2 mins finisher of: 20 skaters5 burpees

Body Blaster 10/25/20

10/25/20 Body BlasterEquipment: Body Weight or Dumb BellsWarm up: 30 sec each 2RJogJumping Jacks Jump RopeAir SquatsWorkout: 40/20 2RSquat Hold Reach DownJump SquatsAlt Back Lunge ThrustersPush UpsUp/DownsRest 1 Min

Body Blaster 10/11/20

10/11/2020Body blasterEquipment: KB or DBWarm UpCat - camelBird-dogPlank sawingSide child poseWorkout:30 sec each x 2:Downward dog step outs - Samson stretchWindmill - Bootstrappers90-90 Rotations - Russian rainbowsLunge bows - Bearcrawl to crab

November 2020

Body Blaster 11/1/20

11/01/2020Body BlasterEquipment: ball or DBsWarm Up:MobilityWorkout:3x30-30-30:Ball or DB up-downs - knee tucksLA OH squat - RA OH squatLA DB swing - RA DB swingRussian twist - seated punches

Body Blaster 11/08/20

11/08/20Body BlasterEquipment: Mat, Optional: Bar, DB, KB, Weighted ObjectWARM UP:30 Secs. x 2RJump RopeJumping JacksAir SquatsCross JacksWORKOUT 1:30-30-30 x 2Push UpsUp/DownsWORKOUT 2:Tabata 20/10 x 4 eachGood MorningsJump SquatsSit UpsPlankLeft ArmRight ArmLeft LegRight Leg 

Body Blaster 11/22/20

11/22/20Body BlasterNo equipment neededWarm Up:Hip rotationsAll four elbow reach outShoulder rotationsScorpionsWorkout: 40-20Downwarddog knee tuckArm reach from lunge to floorBearcrawl step outsTempo Hands to feet

Body Blaster 11/15/20

11/15/2020Body BlasterEquipment: Body WeightWarm Up: Arm CirclesThen…4 Min AMRAP21 Air Squats15 Sit Ups9 Push UpsWorkout:Tabata 20/10 4RWall Sit/ Squat Hold3/4 Squat jumpsPlankPush Up Pulse/Commando PlankHollow HoldFull Body Sit Ups
BONUS:Up/DownsPenguin Taps/ Single jump rope

Body Blaster 11/29/20

11/29/20Body BlasterEquipment: DBWarm Up:30 sec. 2RAir SquatsSide LungesPush UpsPlankWorkout:40/20 2RIn/out Press SquatsDB Windmill LungesInchwormsSkiersAlt DB SnatchesRest 1 minute

December 2020

Body Blaster 12/06/20

12/06/2020Body BlasterEquipment: Weight, Bench (optional)Warm Up:1 Min. Jog30 secs each :High KneesLunge w/ TwistJumping JacksSkippingWorkout:
30 sec each 4 R1st & 3rd Round Slow2nd & 4th Round Fast:Lat PulloversHay Bailers LHay Bailers RRotation Press LRotation Press R

Body Blaster 12/13/20

12/13/20Body BlasterEquipment: any medium-heavy weightWarm Up: 20-10 TabataSquat to deadliftInchwormJumping jacksWorkout: 3 Rounds x 30-30-30-30:Sit upLunge thrusterSplit jacksSeated KTC1 min rest

Body Blaster 12/20/20

12/20/20Body BlasterEquipment: DBsWarm Up:MobilityWorkout:EMOM:6 Devil’s burpees20 KTC30 Squat-lunge rotations40 Crunches pulses with knees up

Body Blaster 12/27/20

12/27/20Body BlasterEquipment: medium weightWarm Up: 30 secSquatsJump ropePush upsSit upsWorkout: 40-20 x 34-point hopsSquat back kickFigure 8Dead bugPenguin jumps1 min rest

January 2021

Body Blaster 01/03/21

01/03/21Body BlasterEquipment: BandWarm Up:30-30-30 x 3InchwormSL deadliftPredator jacksWorkout:12 mins 45-15 (3 rounds):Side band squat walkBand bicyclesSide plank band leg rainbowPlank jacks (sawing)

Body Blaster 01/10/21

01/10/21Body BlasterEquipment: noneWARM UP:2 rounds:JogSquat jacksUp DownsJackknifesWORKOUT:Tabata 12 mins:Sumo hold calf raisesSide hopsAnkle sit upsIn-out jump squatPush up superheroBack lunge hops

Body Blaster 01/17/21

01/17/21Body BlasterEquipment: DBsWarm Up:Arm CirclesThen… 2 R 30 sec ofSquatsAlt Lunges Jumping JacksWorkout:3R30-30-30-30Slow Tempo SquatsEccentric SquatsSquat Split SquatRest3R30-30-30-30Slow Tempo CurlsEccentric CurlsCurl to PressRestCool Down:StretchGood Mornings

Body Blaster 01/24/21

01/24/21Body BlasterEquipment: BandWarm Up:Side rotationsFull body circleHalf-divebomersBow lungesWorkout:40-20:SL deadlift + rowSL band crunchesBand step backsBent over fly to squat arm lift

Body Blaster 01/31/21

01/31/21Body BlasterEquipment: Any WeightWarm Up30 sec each 2RJogHigh KneesSide LungesInchwormsWorkout40/20 2RJump RopeIn-Out SquatsHay BailersSplit Squats Skaters Rest

February 2021

Valentine’s Day Workout 02/14/21

02/14/21Valentine’s Day WorkoutEquipment: DBsWarm Up:30 sec 2RSquatsJumping JacksCurtsiesCross Predator JacksBowWorkout:7 Min AMRAP7 DB Up Downs14 Lunge Curl to Press21 Skiers7 Min AMRAP7 Lat Sit Ups14 Press Jacks21 squat hold Heartbeats

Body Blaster 02/28/21

02/28/21Body BlasterEquipment: DBsWarm Up:1 MinArm CirclesSquatsGood MorningsBack Lunges
Side LungesRev Push UpsWorkout:30 secs each 2RPush PressPress JacksKazak SquatsLow PlankSumo DL HPCross JacksSplit SquatsElbow PlankSkiersPredator JacksSquat WalkHollow HoldFinisher:2(8)Tibia RaisesKOT Split Squat

March 2021

Body Blaster 03/14/21

03/14/21Body BlasterEquipment: none neededWarm Up:Half dive bombersAll four hip and shoulder rotationsBoot strappersFront lungePrisoner squatsWorkout:3 Rounds EMOM or for time:10 Downward dog knee tucks/side20 Squat side front kick30 Full Body crunch40 Squat-lunge rotation50 High knees

Body Blaster 03/28/21

Body Blaster03/28/21Equipment:Mat, DB or BarWarmup:15-7-3SquatPush UpSit UpsWorkout:1-20Clean & Press20-1Jack Knife 30 min. Time CapCool down:Shoulder StretchLegs

April 2021

Body Blaster 04/11/21

04/11/21Body BlasterEquipment: body weightWarm Up: 30-30-30 x 3:BearcrawlToe touchCross jacksWorkout:EMOM 15 mins:50 Jumping jacks40 Scissors30 Mountain climbers20 Push up pulses10 3-pulse squat front kicks

September 2021

09/06/21 Labor Day Workout

09/06/21 Labor Day Workout Equipment: Slamball, DBs or KB WARM UP: 2x30-30-30-30: Jumping jacks - Squat front kick - Push ups Sit ups - Superhero’s - Up downs WORKOUT: 2.5 MOM 20 slamballs (swings) 15 OH press sit ups Then: Weighted walking lunges 15 thrusters 20 lying lat pulls Then: SL Deadlifts 8 burpees jump over 30 sit up alt. ankle taps Then: Cleans