Military
CalisthenicsGet the app

For women / Intermediate / Full body

HIIT Flow

Intervals of climbers, jacks and jumps for a real sweat.

Standing Leg Circles LeftExercise demonstration

Technique cues

  1. Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
  2. Keep your upper body steady so the movement stays controlled instead of swinging from side to side

21 movements

11 min active / ~16 min with rests

  1. Technique for Standing Leg Circles Left
  2. Technique for Standing Leg Circles Right
  3. Technique for Half Squat Jump
  4. Technique for Burpee Without Jump
  5. Technique for Plank Jacks
  6. Technique for Mountain Climbers
  7. Technique for Groiners
  8. Technique for Butt Kicks
  9. Technique for Squat with Leg Raise
  10. Technique for Reverse Lunges
  11. Technique for 90 Degree Squat
  12. Technique for Left Side Squat to Knee Raise
  13. Technique for Right Side Squat to Knee Raise
  14. Technique for Lunge Pulses Left
  15. Technique for Lunge Pulses Right
  16. Technique for Plank Shoulder Taps
  17. Technique for Plank Leg Raises
  18. Technique for Wide Toe Touches
  19. Technique for Knee Plank Up Downs
  20. Technique for Lying Spinal Twist Stretch Left
  21. Technique for Lying Spinal Twist Stretch Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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