40 MIN Full Body Calisthenics (HIIT & Core) // Day 48: HR12WEEK 5.0

Welcome to your full body CALISTHENICS workout! We are moving swiftly to ideally reach that 12 to 15 rep range with lots of unilateral body-weight movements. Once we get through the HIIT circuits we will take it down to the mat to work on the core for the last five minutes. It's about to get sweaty in here - let's gooooo!

Equipment Needed //
Exercise Mat
Yoga Block

Workout Breakdown:
0:00 Intro
0:46 Warm Up


5:30 Circuit One (45s work + 15s rest x 2 rounds)
Stand Up & Kick (R)
Side Bridge & Lift (R)
Stand Up & Kick (L)
Side Bridge & Lift (L)

13:41 Circuit Two (45s work + 15s rest x 2 rounds)
Uneven Push Up (R)
Uneven Push Up (L)
Half Burpee
Hold Elbow Plank

21:56 Circuit Three (45s work + 15s rest x 2 rounds)
Split Lunge Pulse (R)
Sprinter Hop (R)
Split Lunge Pulse (L)
Sprinter Hop (L)

30:12 Core Circuit (40s work + 10s rest x 1 round)
Side Bridge & Twist (R)
Side Bridge & Twist (L)
Prayer Crunch
Hip Lift & Leg Drop
Full Sit Up
Suitcase Crunch

35:35 Cool Down