Hot Fit & Tight

Hot Fit and Tight Workout

DYNAMIC SQUAT
4 minutes

REVERSE PUSH UP
4 minutes

DIVE BOMBER 
4 minutes

PRISONER GET UP
4 minutes

SET YOUR INTERVAL TIMER FOR 6 ROUNDS AND 2 INTERVALS OF
10 second and 30 seconds

TAKE ONLY A SHORT REST AFTER
each blog of 4 minutes of interval training

Get your gear for this workout here:

Our Scores

Dynamic Squat

Zuzana – 23 reps, 21 reps, 21 reps, 19 reps, 20 reps, 18 reps
Judy - 25 reps, 23 reps, 22 reps, 20 reps, 20 reps, 19 reps

Reverse Push Ups

Zuzana – 18 reps, 11 reps, 8 reps, 8 reps, 10 reps, 7 reps

Judy - 13 reps, 11 reps, 11 reps, 8 reps, 10 reps, 8 reps


Dive Bombers

Zuzana – 9 reps, 7 reps, 6 reps, 4 reps, 4 reps, 4 reps
Judy - 8 reps, 5 reps, 4 reps, 4 reps, 4 reps

Prisoner Get Ups

Zuzana – 7 reps, 7 reps, 7 reps, 7 reps, 7 reps, 6 reps
Judy - 7 reps, 6 reps, 7 reps, 7 reps, 6 reps, 7 reps

Instructions:

You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs  and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.