Hi everybody!

I am new to community,but not for FB. I had an idea to create a new workout,so I’d like to share this with you, and I hope K&D will see this.

Infos: 46-47 min

dif.:4/5 or 5/5

focus: total body

type: hiit, strength training, toning, cardiovascular

Equipment:dumbells

WARM UP( 5 min, 25s each):

side step arm cross

butt kicker+row

over head stretch+toe touch

squat push pull

lunge+rotation

toe touck kick L

toe touck kick R

deadlift+fly

boxer shuffle

up&outs

jumping jack

fly jack

5MIN HIIT (20 on ,10 off 2x)

lateral jump

plank jack

jab2x,cross, uppercut 2x

power skip

3 squat jacks+ 2 kicks

-WATER BREAK

8 MIN LOWER B. STRENGTH(45 on, 15 ,off)

curtsy lunge

deadlift

sumo squat

clean&press

deadlift(toes out)

side lunge

squat

deadlift(toes in)

5MIN HIIT( 20on ,10off 2x)

jumping lunge

agility dots

mountain climbers

walkdown

high knees

-WATER BREAK-

8 MIN UPPER B. STRENGTH( 45on,15off)

chest press

tricpe kickback

dumbell pullover

hammer curl

close row

ventral raise

reverse fly

overhead press

-WATER BREAK-

4MIN BURNOUT ROUND (45 on ,15off)

supine pushups

3 jumping jacks+touch down

jab,cross+2 knees+front kick

burpee+knees

9MIN COOL DOWN (30s each)

boxer shuffle

butt kicker+arm swings

overhead tricep stretch+hip flexor L&R

quad stretch L&R

inside thigh+arm cross L&R

downward dog

butterfly

hip stetch

torso stretch L&R

deep glute L&R

cobra

child pose

shell

So,that's it, I hope you like it, so plese tell me what do you think about it! :)