GEAR: MEDBALL, KETTLEBELL, DUMBBELLS

**If you don't have a full band, just do the drill without a band.

GEAR: DUMBBELLS

Get in, get after it, and get out stronger. HIIT LIFT fuses heavy strength training with hardcore HIIT intervals to maximize your burn, build lean muscle, and leave you dripping in accomplishment. No fluff, just real results. Bring your hustle.

10 db devil press
10 high knees
10...

Filmed during a live class at
Fit | For Life

Class flow:
-Warmup with solid cardio to elevate heart rate
-10 sets of HIIT 3min 30sec
—45 sec of two light dumbbell drill (I used 15lbs) done back to back to back
—45 sec of HEAVIER DUMBBELL DRILL (I used 20lbs)
—30 secs BW cardio/strength/core
—...

Filmed During a REAL class.

EQUIPMENT:
Big Rubber Band
Kettlebell(s)
Dumbbells
MedBall

Equipment:
Medball MB
Kettlebell KB
Dumbbells DB
Your body BW

5 minute BW warm up

90 sec AMRAP
5 MB slams 5 MB squat jump
90 sec recovery
recover AFTER 20x MB climber

Repeat

90 sec AMRAP
5 KB swing 5 BW squat high jump
90 sec recovery
recover AFTER 10x full sit up

Repeat

90 sec AMRAP
5 DB c...

Warm up THEN

7 sets
Set=4 min 30 sec
Drill#1 1 min
Drill #2 1 min
Drill #3 1 min
Finisher drill
Recover in Amy remaining time

Set#1
Drill 1 DB baby thruster
Drill 2 BW jack touch down
Drill 3 DB belly burpee
Finisher 50 mountain climber

Set#2
Drill 1 KB hinge high pull
Drill 2 BW high knees
Dr...

Gear:
Dumbbells and Kettlebell(s)