Hey, hey everyone!!! It’s your girl Jenn here, coming to you this week with a super quick, fast, and hard W.O.W. 

We all have those days where we feel as if there is no time for a workout. Excuses get made and there goes a day with out a workout. Well have no fear my fit freaks. This workout can be done anywhere and its only 16 minutes long. One piece of equipment, and an interval timer. Y'all know I love using intervals i.e HIIT formats because it’s super quick and allows you to not have time to think and just move right into the next exercise.  I need to stress this though, in order for this type of workout to be beneficial and successful, you must work at your highest capacity. You must feel like you're running out of breathe by the time you are already on your 2nd or 3rd exercise of the first circuit. Push past what you think you can and go! Go hard, keep good form and go fast. 

This workout is also perfect for anyone who is participating in our HEAT Meltdown Challenge. It kicks off today and is a 90 day transformation challenge. First place winner gets some amazing prizes. 

Okay enough talk lets get into it. 

How Long: 5 Min warm up + 16 Min Workout 

What You'll Need: 1 Dynomax Ball/ Slam Ball

The Warm Up: 
5 min jog, bike, stair master, elliptical, or jump rope 

The Workout: Set Your Interval Timer for 40/10 (work/rest). 5 Exercises for 4 Rounds = 20 Rounds Total 

        Note: Unless specified in the workout you will be holding onto your Dynomax/Slam Ball the entire workout 

1) 10x Over head high knees  + 1/2 Burpee 

2)    3 Jump Lunges + Side to Side Rainbow Slam
    After completing your jump lunges stay in your lunge and slam the ball both to the outside and inside of your front balancing leg.  

3)   Squat Jump Slam + Low Squat Jump Forward and Back
    Start in a squat postion, ball should be on the ground in between your legs. Power up into a squat jump and while in the air slam the ball down. Catch the ball and while still in a low squat position jump forward and backward. You should never come of a squat unless in the air from the jump. 

4) Pike Up & Overs
    Hands on the ball in a pike (downward dog ) position. You should look like and upside down V. Controlling your core jump with both feet glued together from right to left. Like you are trying to jump over something high thats in the middle. 

5) Burpee on the ball