hey guys, it's a brand new summer shred challenge
this is a four week program we've got five new episodes to help you get shredded for this summer
make sure you check out my website so you can find the full schedule
you can also find new friends by joining a team and completing the challenge together
I want to see how you guys progress through this four weeks so drop me a comment down below
and tag me and share your results on Instagram, TikTok or YouTube
so are you guys?! ready let's go!
we've got 17 exercises across three sets in this full body HIITworkouts
40 seconds on, and 10 to 20 seconds of rest in between
stand upright and let's start with scissors
while keeping your core tight, alternate your feet and arms like so
if you're new at following my workouts or if you want to avoid jumping just follow the low impact alternatives
ten seconds rest now and we'll move on to squat jacks
start by squatting down low, then jump both feet out as you jump up into a jumping jack
then jump back in and repeat. For low impact just leave out the jumps
ten seconds rest now and lateral lunge jump is next
start with a deep lunge off to one side then push yourself back up lifting your knee hip level and
do a vertical jump and repeat
just take it nice and slow and leave out the jumps if you need to
great work guys rest up and we'll work the other side
remember if you're just starting out it's about finishing the workouts and
doing your best in proper form. Just rest whenever you need to
rest up everyone, butt kicks are next. Just two more exercises and that will be set one
start with a slight jog then kick your heels towards your butt
make sure you're engaging your core and you're moving your arms and your legs
you're doing great guys, rest up, and squat pulse is next
squat down low into a squat and pulse. Do as many pulses as you can and rest
occasionally if you need to, then get back into it
that's set one guys! we've got a 20 second rest now but you
can pause the video if you need a longer rest
I hope you are well rested, let's start the next set with scissor lunge
start with a scissors like before, then jump into a deep lunge
and then back up and lunge on the other leg
if this is too hard for you can stick with regular scissors, or just follow the low impact alternatives
10 seconds rest now, and we've got crunch and kick
start with the crunch followed by a kick, make sure you engage your core
and reach out to touch your feet for the kick, if you're able to
it's a core exercise here so make sure you're engaging your core muscles
great work guys, quick rest again and we'll go again on the other side
similar like before, make sure you're engaging your core and take your time to do these exercises
10 seconds rest again and we've got squats coming up. We're more than halfway through
the workout so we are doing great reaching this point. Make sure you reach the end of
the workout with the rest of us
have your feet shoulder width apart, squat down low and back up
we are working on your glutes and legs, engage your glutes and feel that burn guys
nice work guys, literal high knee is next to finish off set two
lift your knees up high, hips level one at a time as we are doing some
high knees. Then start to move laterally from side to side
for low impact, just do some slow high knees
focus on your breathing here and engage your core
great work guys that's set two, pause the video here for a longer rest
all right, time to finish off the final set, get ready as we've got sumo squats
have your feet placed wider than shoulder width apart and now engage your core and squat
this exercise works your lower body, especially your inner thighs and glutes so
you should be feeling it there. Keep pushing through guys we've got five exercises to go
great job guys! Rest up and jumping jack is next
jump both feet outwards to your side as you lift your hands up high, go as fast as you can but make
sure you stay balanced and upright by engaging your core
for low impact just leave out the jumps
10 seconds rest now and lateral lunges are next
start by going in a deep lunge to one side, then lunge to the other side and repeat
make sure you are lunging down low and push off from the floor with your leading foot to get back up and repeat
great work guys, we're almost there! just three more exercises to go, rest up and twist crunch is next
start with one feet behind you, driving your knee upwards as you twist, giving your
abs a good crunch. Alternate between both sides and give your core a good workout
10 seconds rest now and lateral walk tap is next
start with a half squat walking a few steps off to one side, then reach out to
tap outwards, then repeat on the other side. Try to maintain that half squat if you can
Just one more exercise to go after this. Keep pushing guys!
nice work guys! Rest up and let's finish off this workout with butt kicks
similar like before, kick your heels up towards your butt one at a time
make sure you're engaging your core
you can do the slower low impact version like me,
or do the higher paced version like before and let's finish this workout
and that's the workout guys, great job on reaching the end of this workout
drop a comment to say that you finished this workout and let me know how this workout
made you feel. Enjoy the rest of the schedule and I'll see you guys in the next workout bye