15 MIN BUILD-YOUR-OWN HIIT WORKOUT. You can do whatever high intensity exercise(s) you want. You can pick one exercise and only focus on it OR you can pick several exercises and alternate between them. Totally up to you. You can run (outside/treadmill), cycle, run up the stairs, high knees, jumping jacks, jump rope, or whatever other exercise you prefer. 

1. ON 

2. OFF (60 BPM, to help bring your heart rate down faster*)

3. ON

4. OFF (60 BPM)

5. ON

6. OFF (60 BPM)

7. ON

8. OFF (60 BPM)

9. ON

10. OFF (60 BPM)

11. ON

12. OFF (60 BPM)

13. ON

14. OFF (60 BPM)

15. ON

*Your heart synchronizes with the beat of music you are listening to.

MUSIC:

Source: EpidemicSound

SOCIALS:

IG: @leyladaulet

Email: [email protected]

NO EQUIPMENT, BUILT-IN TIMER 8 MIN PLANK WORKOUT 

1. ELBOW PLANK (1MIN)

2. ALTERNATING LEG RAISES (1MIN) - Start in plank position. Keep abs engaged and raise right leg off the floor until it's at about hip height. Then lower your right leg back to the floor. Repeat with your left leg. Keep alternating.

3. SLOW CROSS MOUNTAIN CLIMBERS (1MIN) - Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Continue to alternate.

4. SIDE PLANK (R) (1MIN) - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold

5. SIDE PLANK (L) (1MIN) - Same thing as right side plank but on the left side.

6. SHOULDER TAPS (1MIN) - Start in a plank position, with your wrists under your shoulders and feet hip width apart. Touch your left shoulder with your right hand and return to plank position. Then, touch your right shoulder with your left hand and continue alternating sides.

7. HIPS DIPS (1MIN) - Start in an elbow plank position. Rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating. 

8. REVERSE PLANK (1MIN) - Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside your hips. Then push up and lift your body until it forms a straight line from head to toe. Keep your arms and legs straight and brace your abs. Just as with every type of plank, don’t let yourself droop.

MUSIC:

Source: EpidemicSound

SOCIALS:

IG: @leyladaulet

Email: [email protected]

1. TOE TOUCHES (1MIN) - Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.

2. BICYCLE CRUNCHES (1MIN) - Lying down. Twist, left elbow to right knee. Right elbow to left knee.

3. JACK KNIVES/ V-UPS (1MIN) - Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed. Keep your legs straight. Lift your legs and upper body off the floor at the same time. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

4. ELBOW PLANK W/ SIDE STEPS (1MIN) - Start in an elbow plank. Extend your left leg out to the side, about eight inches, gently tapping your toes on the ground. Bring your foot back into a plank. Repeat the same movement with your right leg. Now, alternate.

REST (1 MIN)

5. REVERSE CRUNCHES (1 MIN) - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!

6. STRAIGHT LEG RAISES (1 MIN) - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.

7. SIDE CRUNCHES RIGHT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the left so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.

8. SIDE CRUNCHES LEFT (1 MIN) - Lie on your back. Keeping your torso straight, bend your knees and bring them to the right so they are resting on the floor. Hands together behind your head. Lift your shoulders off the floor in a crunch motion. Keep your shoulders even as if you are doing a regular crunch.

9. ELBOW PLANK (1 MIN)

Music: 

1. What to Do - Hallman

2. Issue - AGST

3. Adore U - waykap, WAT3RS

4. Retriever - Ooyy

Source: EpidemicSound

https://www.epidemicsound.com/referral/ci0axy/

SOCIALS:

IG: @leyladaulet

Email: [email protected]

This Morning Lymphatic Drainage will wake you up, get the blood flow flowing, and prepare you for the day ahead! Best done on an empty stomach. 

MUSIC:

1. Bermuda - Ooyy

2. Northern Sunrise - Nylonwings

3. Teenage Lullaby - Ooyy

4. Retriever - Ooyy

5. Genesis - Ooyy

6. By The River - Digital Camel

7. Mojo - Blue Steel

8. Bringing Me Down - Ooyy

9. Samadhi (Alpha 10 hz) - Syntropy

10. ASMR Morning Birdlife - Autonomic Sensations

Source: EpidemicSound

SOCIALS:

IG: @leyladaulet

Email: [email protected]

HIIT CARDIO to do at home/indoors if you can't go outside, don't have a gym, or just don't want to run.  

1. HIGH KNEES (1MIN)

2. JUMPING JACKS (1MIN)

3. MOUNTAIN CLIMBERS (1MIN)

>>>> 1:30 REST

REPEAT SET x3

MUSIC: 

1. Better Came Along - Siine, Danny Shea

2. Ocean Roads - Swif7

3. The Sooner The Better - Yesable

4. Retriever - Ooyy (REST SONG)

5. Balearic Breeze - Sum Wave

6. You Blow My Mind - Hallman

7. Hands On Your Body - Basixx, Frigga

8. Steady Slammin’ - Donell Mase

9. You Heard Him - Hallman

10. Unleash My Halo - Sum Wave

Source: EpidemicSound

SOCIALS: 

IG: @leyladaulet

Email: [email protected]

AMRAP (As Many Reps As Possible) Style Workout. 

DOWNLOAD to workout anytime, anywhere!

1. KNEE TRICEP PUSH-UPS (1:30secs) - Kneeling plank position with arms directly below shoulders. Slowly and with control, lower your chest toward the floor whilst keeping your arms parallel to your sides with elbows pointing backwards. Press through your palms to bring your body back up to the beginning position and repeat.

2. PRAYER PULSES (1:30secs) - Hands together in a prayer position in front of your face. Forearms are touching down to your elbow. Elbows are at the same level as your chin. From here, start pulsing upwards. When pulsing, return back to your original position so that your hands are at the same level as your mouth.

3. PLANK SHOULDER TAPS (1:30secs) - Start in a plank position, with your wrists under your shoulders and feet hip width apart. Touch your left shoulder with your right hand and return to plank position. Then, touch your right shoulder with your left hand and continue alternating sides.

4. WIDE PUSH-UPS (1:30secs) - Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward. Bend elbows out to the sides to lower torso toward the floor. On the exhale, press into palms to push body away from the floor to return to starting position. If you want, you can also do them on your knees. 

5. PLANK UP-DOWNS (1:30secs) - Start in a plank position on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Music: 

1. Balearic Breeze - Sum Wave

2. Adore U - waykap, WAT3RS

3. Be Free With Me (Chez Remix) - Siine, Frank Moody, Chez

4. Issue - AGST

5. Journeygirl - Stray Bandit

Source: EpidemicSound

SOCIALS:

IG: @leyladaulet

Email: [email protected]

AS MANY REPS AS POSSIBLE (AMRAP) STYLE COMBO 3-IN-1 WORKOUT. 

Starting off with a 1:30 min WARM-UP. Do some jumping jacks, high knees, whatever you want just to warm up.

1. SLOW SQUATS (5:30 secs): Slow squats with pulses. Feet slightly wider than your hips. Toes pointing straight. Hands together. Make sure that when you squat, your knees don’t pass your toes. You will squat down for 6 counts. Stop. Pulse up 3 counts. Stop. Back down 3 counts, and back up 6 counts. When you come up, don’t straighten your knees fully, keep them slightly bent to keep the tension in the muscles.

2. DONKEY KICKS RIGHT LEG (1 MIN): Starting on all fours. hands directly under your shoulders and your knees directly under your hips. Lift the right leg behind you, keeping the knee bent at a 90 degree angle. The sole of the foot facing the ceiling, kick the leg up. You can bring it down to the starting position after each kick up, or to make it harder, keep the leg up and just pulse.

3. DONKEY KICK LEFT LEG(1MIN): The same but on the left side.

4. HIP ABDUCTIONS RIGHT SIDE (1 MIN): Starting on all fours. Keeping your right knee bent at a 90 degree angle, raise the knee out to the side as high as you can. Bring it down to complete one rep. Do as many as you can in 1 min.

5. HIP ABDUCTIONS LEFT SIDE (1 MIN): The same but on the left side.

6. SUPERMAN LIFTS (30 secs): Lying with belly on the floor. Head in line with the spine, looking down. Arms extended over your head to create a straight line from the tips of your fingers to your toes. Now, lift your arms and legs off of the ground at the same time, squeezing your butt and back as you lift. Hold for a second, then back down. Do as many as you can in 30 secs.

7. SUPERMAN HOLD (30 secs):Here hold the lifted superman position. Squeeze you butt and your back, head in line with the spine.

Music: 

1. La La Land - Razorspade

2. You Heard Him - Donell Mase

3. Journeygirl - Stray Bandit

4. Be Free With Me (Chez Remix) - Siine, Frank Moody, Chez

5. Cloud Sky - Razorspade

6. Honesty - Hallman

7. Hands On Your Body - Basixx, Frigga

8. The Sooner The Better - Yesable

9. Sweat On Me (Trice Remix) - Tape Machines, Trice, Vicki Vox

Source: Epidemic Sound

Socials: 

IG: @leyladaulet

Email: [email protected]

Don’t forget to breathe! 45 secs on and 15 secs rest.

1. Bicycle crunches - Lying down. Twist, left elbow to right knee. Right elbow to left knee.

2. Straight Leg Lifts - Lying down. Lower back down. Lift both legs up and down. Keep them as straight and bring them as low as possible.

3. Flutter Kicks - Lying down. Hands by/under your butt. Legs lifted and held as low as you can and flutter your legs up and down. 

4. Reverse Crunch - Slightly bend your knees. And lift the hips off the floor using your core. Coming down, extend legs back down as low as possible, then back up lifting the hips off the floor. Use your lower abs!

5. Russian Twists - Sit up position, feet off the ground, 90 degree angle. Slightly lean back, interlock your hands and twist from one side to the other.

6. Right Side Plank - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold.

7. Left Side Plank - Same thing as right side plank but on the left side. 

8. Spider Plank - Straight arm plank. Alternate left knee to left elbow and right knee to right elbow.

9. Leg Tuck Ins - Seated. Hands placed placed behind you back. Fingers pointing straight. Slightly lean back extending your legs fully. Lift the legs off the ground. On your breath out, bring the knees to your chest. Extend and tuck, extend and tuck. Breathe out on the tuck.

10. Elbow Plank Hold 

Music: 

1. Time by ASHUTOSH-MUSIC from Pixabay

2. Cyber Synth Beat by Music by Quality_Online_Media from Pixabay

3. Comeback by TheEpicWarrior from Pixabay

4. Garage - Topher Mohr and Alex Elena (No Copyright Music)

Video Link: https://youtu.be/JQMpl4Peln8)

5. Dj Quads - Raw / Rocky theme song, Workout, Motivational, Training (No Copyright Music)

Video Link: https://youtu.be/PJXzFKNX2FU)

6. RKVC - Just Us League / Body Workout, Gym Motivation, Training (No Copyright Music

Video Link: https://youtu.be/Szk0Ba-bprk)

7. Joakim Karud - Vibe With Me (No Copyright Music)

Video Link: https://youtu.be/j7OlxXJZGRo)

8. Same Time - Spence / Gym - Workout (No Copyright Music)

Video Link: https://youtu.be/3tiWVDOId8M)

9. Dark Tranquility - Anno Domini Beats / Training, Workout, Gym (No Copyright Music)

Video Link: https://youtu.be/iT2nhJCCsZs)

10. Lox Beats - G_Herbo Type Beat - Reason (No Copyright Music)

Video Link: https://youtu.be/NS3jpfhXq7c)