Fuel for the Soul

Nourish the Body, Nourish the Soul

Free Fitness Friday - HIIT Full-body Workout

Fitness, WorkoutkellypuryearComment

Happy Friday! I am so happy to be able to share this week's Free Fitness Friday workout with you! I teamed up with one of my awesome co-workers and fellow Strength Coach, Shawn Balow (TampaStrength.com), to give you this awesome HIIT Full-body Workout that has been dubbed "Girl Power" and demonstrates some awesome, explosive exercises for increasing strength and power! Shawn designed this workout and I had so much fun shooting this short video to demonstrate how to perform each exercise! If you are looking for a quick, HIIT workout to do this weekend, then look no further!

This week's Free Fitness Friday Workout: HIIT Full-body Workout (aka "Girl Power")

Want to do a perfect pull-up? Try "negatives" for building upper body strength!

Want to do a perfect pull-up? Try "negatives" for building upper body strength!

The goal of this workout is to complete the designated number of repetitions of each exercise for 5-6 rounds, while maintaining proper form of course! Be sure to warm-up for 5-10 minutes prior to beginning the workout and cool-down for at least 5 minutes following the workout.

1 Round:

  • 10 negative chin-ups (slowly lowering yourself over a 4-second count)
  • 3-way kettle bell lunges (5 reps each leg)
  • 10 explosive sled pulls
  • Single arm rope smashes with single leg reverse lunge (10 each side)
  • 15 single rope slams (using both arms and bending your knees for a full-body exercise)

Be sure to watch the awesome video (compliments of TampaStrength) for a demonstration of each exercise! Again, perform each exercise with explosive power, but be sure to maintain proper form throughout the workout! Feel free to contact me with any questions!


I am looking forward to repeating this HIIT workout this weekend and I hope you feel the same way! Remember, the only "bad" workout is the one that didn't happen! So what are you waiting for?

Get going on this HIIT Full-body Workout and have a wonderful weekend ahead!