20 MINS / FULL BODY HIT WORKOUT/ INTENSE FAT BURNING/ (with weights)

20 MINS / FULL BODY HIT WORKOUT/ INTENSE FAT BURNING/ (with weights)

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#BurnCalories #WithMe #HomeWorkout
Hi Try my new 20 mins HIT w sic and keep going, Stop whenever you need. (This is not beginner friendly but no harm trying.)  
Equipments: A set of light weights, dumbbell, water bottles etc. No excuses. I have also added a stretch at the end.
You will need a flat surface a mat or towel. Dumbbells to the level you want.
My work out explained:

15 Seconds to get ready

Section 1
20 Seconds Jumping Squats 
20 Seconds Jumping Stars 
20 Seconds Dumbbell Dead lift/ Knees Bent 
20 Seconds Dumbbell Plank Rotation
 20 Seconds Plank To squat 
20 Second Bent Over Row 
20 Seconds Bent- Over Dumbbell Lateral Raise 
20 Seconds Jump Squat 
20 Seconds Calf Raise/ Bend/ Arms up 
20 Seconds Dumbbell Dead Lift/ Knees Bent 
 20 Seconds Jumping Stars 
20 Seconds Bent Over Row 
20 Seconds Dumbbell Plank Rotation  
20 Seconds Mountain Climbers 
20 Seconds Plank/ Knee To Elbow 
20 Seconds Jumping Stars 
20 Seconds Touch Toes To Knees/ Stay In Squat/ 
20 Seconds Squat Kneel 
Repeat 

REST 30 SECONDS 

Section 2 
20 Seconds lateral Squat Walk 
20 Seconds Lateral Toe Taps/ Flex Foot /Gentle Bend Supporting Leg/
20 Seconds Lateral Toe Taps/ Point Foot /Gentle Bend Supporting Leg/
20 Seconds Lateral Toe Taps/ Point Foot /Gentle Bend Supporting Leg/
20 Seconds Lateral Toe Taps/ Point Foot/ Other side /Gentle Bend Supporting Leg/
20 seconds Lateral Toe Taps/ Point Foot/ Other Side /Gentle Bend Supporting Leg/
20 Seconds Bent Over Row 
20 Seconds Squat Kneel Down Up to Feet 
20 Seconds Jumping Stars 
20 Seconds Dumbbell Plank Rotation  
20 Seconds Plank 
20 Seconds Hip Drive 
20 Seconds Plank Shoulder 
20 Seconds Jumping Stars 
20 Seconds bent Over Dumbbell Lateral Raise 
20 Seconds Reverse Lunge With Knee Lift 
20 Seconds Other Side 
20 Seconds Stationary Lunges 
20 Seconds Swap Sides 

REST 30 SECONDS 

20 Seconds Scissors/ Up On Elbow/ Point Feet
20 Seconds Rotation Abs
20 Seconds Basic Crunch 
20 Seconds Crunch Pulses 
20 Seconds Ankle Touches/ Lift Legs 
20 Seconds Standard Plank 
20 Seconds Side Plank 
20 Seconds Other Side 
20 Seconds Plank/ Knee To Elbow
20 Seconds Hip Drive 
20 Seconds

REST 30 SECONDS 3 MINS STRECH

SRECH/ COOL DOWN 
Upward Facing Dog 
Downward Facing dog 
Angry Cat / Happy Dog 
Quad Stretch – Each Leg 
Finish off With Cow Face Pose – Each Side 

Instagram: noa_samassa 🦋 
https://www.instagram.com/noa_samassa/

Email: isisbetaudier@icloud.com 

Music:
Section 1
Artist:J Kolo Feat Jazzi Sirius
Name: Gotta Have Your Love- J Kolo Strictly Bullets Records
I HAVE PERMISSION TO USE THIS SONG

Section 2
Artist: Ofshane
Name : Meet & Fun!
https://www.youtube.com/watch?v=Qja6PWMsDg0

Artist: Ofshane
Name: Make You Move
https://www.youtube.com/watch?v=ckv8V0O4hAw

Section 3
Artist: Ofshane
Name: One More Time
https://www.youtube.com/watch?v=_L1UYUAMDN4

Artist: Cheel
Name: Sunset Dream
https://www.youtube.com/watch?v=dN3pAs-MxRs

Section 4 – Stretch
Artist: Godmode
Name: Melancholia
https://www.youtube.com/watch?v=cKmubN8w6Ew

Disclaimer: 
Before joining the work out please take some precautions for your health and safety. Check with a doctor before starting to avoid any injuries. If you continue with this video without further supervision you will be doing so at your own risk. Noa Samassa will not be responsible or liable for any injury or harm as a result of the video.

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