30 Minute HIIT Workout | IGNITE – Day 1

TopShop · June 27, 2024

30 Minute HIIT Workout | IGNITE – Day 1

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what’s up guys it’s sydney and this is your 30 minute full body hit workout so grab your dumbbells and let’s get started [Music] what’s up everyone welcome to day number one of the ignite program this is your 30 minute full body hit workout and we’re going to be using some dumbbells today so you might notice we’re in a new space here today we’re going to try something different for this program just kind of stepping it up a little bit for you so let’s get you set up we’re going to rock on with the workout okay 10 15 and 20 pound dumbbells are what i’m gonna use for myself today so four kilograms seven kilograms and nine kilograms if you’re using those water and a sweat towel and we’re gonna rock with it guys okay let’s jump right into your warm up big deep breath so excited that you’re here we’re gonna start with heels to glutes in two one let’s go good keep breathing starting with the quads to warm up here today first three two one arms over your chest good job nice we’ve been having some mic issues today so if you hear it cut out we’re working on trying to get this all situated and fixed up but we’re gonna keep on rocking okay three two one hands on your hips let’s go back and forth great job 30 seconds of work today 15 seconds rest we’ve got compound moves and we’ve got core two one good big wide stance hips go to the side there we go take another minute of warm up here two one all right take it down to a plank for me right hips go down and then up good two more all the way down and up good last one all the way down and up good walk it back in drop it down into a deep squat stand squat stand there we go three two one all right last one five kicks five four and let’s jump into your first exercise all right i’m gonna start with my 15 pound dumbbell we’ve got a squat single arm press okay let’s go in three two one here we go press right press left good keep your core tight chest up there we go 14 13. [Music] seven that’s it three two one and rest now round number two just press the left so squat left squat lift okay five seconds we’ll go together here we go two one let’s go squat just the left arm the whole time good the other arm is waiting for round number three 14. [Music] good eight seven two one good and we switch it up for the last round shake your arms out fifteen seconds only the right arm okay are you ready four three two let’s go squat right arm press lock it out right above your head bicep beside your ear [Music] beautiful 15. [Music] good six five [Music] three two one and rest good very first exercise done anytime we start a new ex uh a new program or a new set i get so excited to get out of breath early grab water if you need it and we’re gonna go into a plank move all right so first round we have a plank we’re going plank jacks okay options tap it in and out or if you can in and out here okay let’s go in ten seconds are you ready high plank jacks pull your belly button up to your ribs four three two let’s go i want nice quick checks if you need to modify tap tap [Music] there we go keep it quick keep your core tight good 15. that’s it that’s it keep it tight feet stay moving four three two one rest good now i’m gonna add a drop down in here okay so you give me plank jack go down come up plank jack okay let’s go in four three two one here we go open close down and up [Music] good just the jack at the top good job come on twelve [Music] seven three two one and rest and now we’re going to do the jack at the top and at the bottom okay same thing if you’re doing just a modification tap out at the bottom tap out at the top okay four seconds here we go three two one plank jack drop it down jack keep it moving every single time you go up or down give me that jab [Music] good work come on 15 let’s go let’s go [Music] feeling good so glad you were here with me today five four two one yes there we go all right grab water 30 seconds rest we’re gonna move into a dead lift and row okay medium probably waits the weight is going to be determined by your row okay so you’ve got an option here single leg so you’re gonna stagger row or you’re gonna lift that back leg here row okay so whatever you choose stick with it first round just a regular deadlift in row okay alternate legs each time we’re going in seven i got some adrenaline pumping today three two one let’s go down row squeeze the glute to get back up top yes there we go think back muscles you feel good about this go ahead and float it good come on seven six two one rest good now just like we did in our squat and press we’re gonna go one leg at a time here okay so keep your right leg here left leg goes back okay if you want to float it you can only the left leg moves ready let’s do it [Music] good let’s work on those muscular imbalances right only your left leg is moving your right leg is really fighting for balance it’s really fighting to get stronger on its own there you go let’s push into those challenges right four three two one good same thing other side okay push into the things that challenge you today and always left leg stays right leg goes here or here are you ready let’s go three two one come on good push into it don’t fight the discomfort focus on the strength you’re gaining through the challenge that’s it come on tight belly dig that heel down you’re almost there ten [Music] nine good three two one and rest go ahead and grab some water again and we’re actually going to lay it down for a little bit of core okay so have a seat you guys doing okay i’m telling you i get so excited there’s so much adrenaline i’ll start to get out of breath in minute number one all right leg raises let’s go to the elbows legs up beginner option you take one and up one and up if you’re more advanced you’re ready for it two and up okay you can also bend your legs heel tap pull back are you ready let’s go four three two one come on good you can also lay it all the way down if you would like okay but this position kind of gets you really working on those lower abs good don’t let your belly button tilt forward if you feel this you’ve got too much weight forward roll it back okay you’re thinking of your tailbone driving to the floor and staying there four three two one great job now i want you only to take the left leg down okay i take my left leg down if you can left arm open okay let’s try it bend your leg if you need to tap crunch ready let’s go good keep it open this other side is fighting to stay right here if you need to keep both arms down we’re bend this leg that’s fine we’re all at different levels that’s the beauty of fitness we can all challenge ourselves no matter where we’re starting four three two one yes beautiful now same thing on the other side okay great job very proud of you for stepping up to this challenge today let’s go in four three two right leg here we go [Music] keep your chest open keep your belly button drawn in [Music] good come on open close good you’ve got nine eight seven three two one and rest again grab some water okay the core is working we’re moving on to a lunge and bicep curl move and you’ll notice today i’m challenging you progressively through each of our three rounds and we’ll do the same thing here so lateral lunge bicep curl first time we’re doing it we just have a lateral lunge okay so step it out sit it back then down okay notice i don’t bend here first i bend here first okay so alternating lateral lunges we go in three two one let’s go you can also hold here okay just the lunge [Music] good slip it back and down come on that’s it four three two one and rest now we’re going to add a bicep curl at the top okay so lunge curl down curl okay i’m gonna go up and wait here you wanna do the same let’s do it round two two one here we go pull up sit down good butt goes back and down push up ten keep breathing four two and rest good last one keeping it progressive curling at the bottom if you can now if you cannot go back to what we just did if you can curl open here okay so you go down curl open sit down curl come up open okay ready let’s do it come on sit curl push up release there you go sit curl push release good beautiful seven [Music] four oops three two one and breathe good job grab some water you’re doing great i’m still out of breath you’re doing great though all right let’s head back down to the mat a little bit of core again optional dumbbell here working on the seated rotation okay so if you want to add a dumbbell you can starts at your chest lean back okay twist your chest over press chris okay let’s go in seven seconds all right i’m gonna start with my ten pound dumbbell ready two one let’s go twist over punch in and out and notice my chest is facing you not just my shoulder twist it all the way over 15. [Music] good give me seven you got it i’m with you three two one good now if you need an advancement increase the weight there okay no advancement on the progression here just keep the same thing you want to challenge yourself more heavier weight okay or feet off the ground okay two one round two let’s go [Music] good [Music] there you go chest is up spine is nice and long so make sure you’re not rounded you’re open there you go 14. [Music] good job eight seven [Music] three two one good same thing for the last round okay you wanna go up grab a heavier weight one more round same thing and then we’ll go for a little squat pulse just a leg move four three two last round here let’s go [Music] pull the ribs in good work let’s go [Music] 15 seconds come on twist big push nine eight [Music] six five four three come on two one beautiful 30 seconds rest we’re gonna bump up to our heaviest weight here all right this is what i brought my 20s for squat pulsing okay first first exercise excuse me you’re going down one two stand okay dumbbells can be here we’re here we’re here all right we’re going in eight seconds all right front rack we’re in between your legs three two one let’s set it down one two stand that’s it that’s your whole first round [Music] good job come on 15. focus on strong here feel the quad straightening your leg out five three two one rest now when you pulse i want your left toe on the ground left heel lifted one two on top the right leg okay right leg does all the work are you ready two one let’s go good [Music] keep pushing back if you need to drop here that’s okay just the right leg come on 10 seconds three two rest good and just the left leg now see how much you can focus on one side at a time i feel like okay i really wanna work on this side that’s what we’re gonna do okay unilateral work challenges your imbalances ready left leg let’s go last round good [Music] sit it back and down really push out of that front leg and when you float that other leg to the side make sure you’re not putting weight on it you stay here [Music] two one [Music] and rest all right inchworm push-ups is next okay you guys know those right we’re taking it back to the back of the mat inchworm it out your options here are regular push-up or kneeling push-up then you walk it back in keep your hands on the floor go right back out okay five seconds let’s go for it you’re ready i’m ready i’m with you two one come on let’s go [Music] now the thing to think about with push-ups is it’s a total body move it is not just an arm move so if i don’t flex my legs or my abs what happens a lot of this hips drop okay you’ve got to flex everything before lowering into that push-up get there squeeze there we go five [Music] two one good one down two to go how you doing good two more rounds let’s go see if you can step it up for round number one four here we go three two one think of this total body legs abs arms flex flex flex good job come on this is where we start we build confidence keep going even if it’s tough even if you feel shaky just don’t stop okay five three two one rest and one more round now if you notice these are tough make it your goal don’t say this is a weakness make it your goal to get stronger okay so these aren’t hard anymore after the end of this month right two one last round let’s rock it [Music] good job come on perfect 15 come on push push push abs are tight legs are tight arms are strong five three two give me one more and rest yep i’m out of breath as well sweaty grab some water [Music] okay a little bit of body weight work okay so we’re gonna go close squat to sumo squat you’ve got a super set here okay so you go close sumo close sumo if you don’t want to jump totally fine stick it together close sumo okay seven seconds we’ll go together in and out with your legs hopping if you can but sitting regardless ready let’s go good feel free to rotate around you wanna kind of entertain yourself here [Music] regardless you’re sitting down chest never drops below your hips [Music] three two one rest shoulder press in 15 seconds we go shorter press right here okay grab those dumbbells we go in five four three two let’s go weights that push you [Music] good 15 more seconds now let’s pulse here good keep your ribs tight eight [Music] four three two one good back to your sumo to close squat pops we’re just standing are you ready four three two one let’s go sit hop sit pop [Music] beautiful that’s it 15. [Music] eight seven [Music] two one good shoulder press we’re back to you round two we’ve got a really fun single exercise after this okay let’s go two one come on [Music] so finishing out round two here we have one more round round three of both then a little fun as if it hasn’t already been fun i’ve got more for you cheesy jokes always let’s go ten nine okay one more round of squats one more round of shoulder press how you doing fantastic really great okay good me too i’m with you we’re not gonna quit on each other deal two one good in and out [Music] good job fourteen seven six come on three two one one more round of shoulder press then we have fun then we have fun as if i’m reserving it for you it’s one of those things i program in and i’m like oh okay then all right sydney you’ve got to do this too so ready let’s go 15 seconds come on [Music] three two one all right 15 seconds we turn it into tabata three rounds 20 seconds burpee call outs okay we’re quick feet here until you see this happen and then we drop to a burpee okay so let’s go in two one here we go back up right in come on [Music] six five four three last one and rest for 10 seconds two more rounds of that keep those feet moving quick we start again in four three two one here we go quick quick quick watch [Music] come on quicker with your feet go go go go go come on seven six last one we’ve got 30 seconds tricked you a little bit i think we can do a 30 second round though two one let’s go come on fast fast fast go come on fast fast feet get up get up get up let’s go come on last 15 seconds of work here let’s go let’s go [Music] come on come on come on seven seconds three two and go you have made it turn your cool down [Applause] guys amazing job high fives all around we made it to the cool down grab some water if you need it go ahead and hinge forward hands on your shins nice long flat back let’s stretch it out i always give you a cool down stretch so give me just another couple minutes here and i’ll get you on your way first of all thank you for working out with me today thank you for choosing me as your trainer slowly roll it up open and cross right here thank you for choosing me thank you for choosing yourself most importantly this program is one that i want you to fully dive into and i mean wholeheartedly whatever you think about new year’s resolutions or a new month new me whatever you deserve this dedication okay it’s not just about fitting into any social norms it’s about do you deserve to finally dedicate yourself all the way and that’s why i called it ignite to set fire to the passion and the dedication that i know you have okay set fire to being in motion right moving challenging yourself all right so promise yourself i will do this for me i will finish strong for me okay bend bend you can do this i’m with you i’m going to be right along the journey with you the whole time okay every single day every single rep so make sure you come back tomorrow dedicate yourself say this is the time finally i’m going to do it for me and i’m going to do it right along with you guys so thank you for choosing me today in this workout and most importantly thank you for choosing you okay make sure before you head out you give the video a thumbs up subscribe to the channel comment below i’ll see you down in the comments guys and most importantly i’ll see you back here tomorrow i love you bye [Music] you

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30 Minute HIIT Workout | IGNITE – Day 1