The Rapids

Finish this full-body HIIT workout in less than 30-minutes!

INSTRUCTIONS

SETS: Super-setting two exercises at a time

1st ROUND: 3 minutes of work followed by 1 minute of rest (before beginning the next set of exercises)

2nd ROUND: 12 minutes nonstop all 6 exercises (little rest as possible)

FINALE: 2 minutes (30 seconds per set, 4 times)

SET ONE

1. Dumbbell Floor Press to Sit Up Press (10 reps)

2. Mountain Climbers (10 reps / side)

SET TWO

3. Dumbbell Iso Lunge + Iso Hammer Curl (10 reps/side)

4. Dumbbell Deadlift + Row (10 reps)

SET THREE

5. Squat Jumps (10 reps)

6. Swimmer Kicks (10 reps/side)

FINALE

7. Air Squats (20 sec) 8. Jumping Jacks (10 sec)

To watch instructional videos for these exercises, download our Energy Fitness App for members. Scroll down to "Workout Library," select "Signature Sweat," and then "The Rapids."


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