High-Intensity Workout

Updated: Oct 4, 2019



This is a variation of my favorite High-Intensity Workout.

I like to do something like this once a week.


This video includes a Warm-up, about 20 minutes of High Intensity Workout, and a Cool-down. In this video, I do about 12 reps of every movement/12 reps on each side. I'd love for you to join me and workout along with the video, but I've also included a printout of the movements, so you can make this your own.

If you are new to working out, here are a few ways I suggest you work your way up to it doing the full workout along with me.

  • You can do the exercise movements slower and don't worry about reps, just keep moving at your own pace.

  • You can do only 8 reps of each.

  • You can do only 2 rounds and then fast forward to the cool down.

  • You can do Wall Push-Ups and work your way down to a chair or bench or the floor.

  • You can do lunges instead of plyo (jumping) lunges.

  • You can do squats instead of jump squats. You can do the exercises without weights--focus on learning the form and movements--and build up by starting with lighter weights.

  • You can do toe touch squats instead of jumping.


YOU CAN do this!!! There are always, always, always options for how you can move better and best for you! If you are having a hard time figuring that out, I'd love to help you! Enjoy!





DISCLAIMER : Brandy Gainor strongly recommends that you consult with your physician before starting any exercise program. You should be in good physical condition and be able to participate in these exercises. Brandy Gainor is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining or treating medical conditions of any kind or in determining the effect of any specific exercises on a medical condition. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Brandy Gainor from any and all claims or causes of action, known or unknown, arising out of Brandy Gainor’s negligence.


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