This HIIT routine is set to a mixed tempo song. So we're going to start things off slow with a single arm bent over kettlebell row. But don't be fooled, you''ll be out of breath by the second chorus when we add in weighted high knees, some jumps and a series of synchronized rotational drop squats. The only difference between level one and level two on this one is a step out squat transition versus a jump. But make sure you choose your weight wisely based on your strength and fitness level. Keep your back flat, not rounded, during your rows and your posture upright during your vertical HIIT sessions. Watch this one through once before attempting and be patient with yourself as you work on matching the rhythm.

Song: Look At Her Now
Artist: Selena Gomez

DISCLAIMER: VOLUNTARY PARTICIPATION: We've done our best but not all exercises may be suitable for everyone. Before attempting a new exercise, take into account your personal endurance, flexibility and strength to determine whether or not a particular exercise is appropriate for you.

There is always a potential risk for personal injury in exercise. Any injury sustained from proper or improper practice of this routine is solely the responsibility of you, the participant, and not that of POP GOES THE BODY or Whimsy Group Inc. POP GOES THE BODY and Whimsy Group Inc disclaims any liability from injury sustained from the use of this exercise program and suggests that you consult your professional healthcare provider before attempting this or any type of exercise program. This workout is designed for all body types with additional modifications available by request but please proceed at your own risk.


RELEASE: By participating in this exercise program I agree that I, my heirs, assignees, guardians, and legal representatives will not make any claim against, sue, or attach the property of any of the hosts, instructors, organizers, or participants of POP GOES THE BODY or Whimsy Group Inc for injury or damage resulting from my participation. I release all such hosts, instructors, organizers, and participants, their agents and heirs from any and all actions, causes of action, lawsuits, claims or demands that I, my assignees, heirs, guardians and legal representatives, now have or hereafter may have for any and all injury, illness, loss of or damage to property associated with my participation in the POP GOES THE BODY program. I have carefully read this agreement and fully understand its contents.

MUSIC COPYRIGHT LICENSING: Licensing fees paid to BMI and ASCAP for all music featured in our routines.