Bonus Get Lean Fiji Free Workout

Remember that it is your responsibility to make sure you are doing these exercises correctly and that incorrectly performing exercises and workouts can lead to serious injury. If you have any existing health conditions I strongly recommend that you consult your doctor before starting any exercise program.

Focus Theme / Objective: Full Body High Intensity Workout

Resources / Facilities Required:

  • Mat – if you don’t have an exercise/yoga mat you can place a towel on top of a Fijian voivoi mat
  • Face towel
  • Water bottle

Warm Ups

  • 30 Skip Jumps
  • 30 Jumping Jacks
  • 10 Standing Torso Twists
  • 10 Hip Lift

HIIT Circuit

  • Perform 3 sets of the following circuit with 30 seconds rest in between each set.
  • Each set is performing Exercises 1 to 8 with little or no rest for best results.

Exercise 1 – 15 Squats
Exercise 2 – 15 Lay Down Push Ups (knees)
Exercise 3 – 15 Burpees
Exercise 4 – 20 Static Lunges (10 each side)
Exercise 5 – 30 Ab Bikes
Exercise 6 – 20 Knee Commandos
Exercise 7 – 20 High Knees
Exercise 8 – 20 Plank Walk

Play
Play
Play
Play
Play
Play
Play
Play
previous arrow
next arrow
ArrowArrow
Slider

Recovery

6 minutes static stretches, 20 seconds hold per stretch:

  • Lying Leg Pulls
  • Hip Flexors
  • Forward Fold
  • Cobra Pose
  • Cat into Cow Pose
  • Deltoids
  • Triceps
  • Pectoralis
Action shot of Adelene jumping

DISCLAIMER: All information on this website is provided by Get Lean (Fiji) of Suva, Fiji. This information is solely intended to provide assistance to you with your personal fitness & healthy eating efforts. The meal plans and workouts are based on my own personal experience of what has worked for me and my clients. The information provided is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. 

All meal plans, recipes, workout programs and supporting guidance are developed solely for your personal use and may not be reproduced for publication or for the personal or commercial use of others without permission.

Please don’t share the videos, they are for use with the Get Lean Fiji website only.