This Beginner Workout Tones Everything in 11 Minutes

Personal Trainer Rob Sulaver takes you through some workout basics, emphasizing form and foundation as the pillars of a solid exercise routine. In this HIIT This workout, Rob takes you through 2 circuits comprised of 5 different exercises (squats, protraction / retraction, push ups, bird dog, mountain climbers). Remember, move excellently and then move intensely!

Squats are great and they have tons of variations. You’re going to line up your feet parallel with your hips, bend your knees down while keeping your back straight. Get your thighs parallel with the floor and push back up. Feel free to add in some dumbbells if needed. 

Protraction/retraction are exercises that promote shoulder strength and stability. In a pushup position your going to thrust your shoulder up and down. This is more of a in dept shoulder stretch but it increases strength and mobility.  

Push-ups are one of the most well known exercises and for a good reason. They are the original compound workout, they engage your whole upper body. Start by getting into a high plank position, begin to lower your body keeping your back flat and eyes forward. Descend until your chest is about to graze the floor and power back up into the high plank. 

Bird dog is a great core workout that engages your abs and lower back. Start by remaining on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you while reaching your right arm forward.

Mountain climbs are the last workout in this series. Assume a push-up position, your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can, return to the starting position and repeat with your left leg.