30 Minute Legs + Shoulders HIIT Workout {Clean Water Carry Workout Supporting The Her Initiative}

http://www.nourishmovelove.com/ This workout consists of 8 leg and shoulder focused exercises to resemble the muscles used by women who have to carry clean water from wells to their homes. Complete the number of repetitions or timed interval listed next to each exercise below. Repeat the entire workout x 2-3 sets. And be sure to read the water crisis facts associated with the numbers of each repetition and timed interval. Equipment: One medium-to-heavy dumbbell {8-20 lb dumbbell} 30 Minute Legs + Shoulders HIIT Workout: 1. Single Arm Overhead Squat -- 9 reps per side 2. DB Overhead Reverse Lunge -- 15 reps per leg 3. Squat Jack + Punch -- 64 second cardio interval 4. Squat + Front Shoulder Raise -- 10 reps 5. Lateral Lunge + Press -- 7 reps per leg 6. Criss Cross Squat Jack + Punch -- 40 second cardio interval 7. DB Overhead Front Lunge -- 25 reps per leg 8. Press Jacks -- 1 minute and 45 second cardio interval *Repeat entire workout x 2-3 sets. **See video for complete workout and proper exercise form. Water Crisis Facts associated with the numbers of each repetition and timed interval: 1. 1 in 9 people world wide do not have access to safe and clean drinking water. 2. Girls under the age of 15 are twice as likely as boys to be the family member responsible for fetching water. 3. Almost two-thirds, 64% of households rely on women to get the family s water when there is no water source in the home. 4. Research has shown that for every 10% increase in women s literacy, a country s whole economy can grow by up to 0.3%. 5. Women and girls are responsible for water collection in seven out of ten households in 45 developing countries. 6. The average container for water collection in Africa, the jerry can, weighs over 40 lbs when full. 7. When you give $25 a month for a year, you will provide 25 women and children with access to safe, clean water and vital health & hygiene education. That means over the course of a year, 1 woman here can transform the lives of 25 women there! 8. Girls miss 145 million days of school every year due to dirty water. ***This workout is in partnership with Fit Foodie Finds {http://fitfoodiefinds.com/} and The Her Initiative {http://theherinitiative.org/}. For more exercises and workouts you can do anywhere, visit the Nourish Move Love Blog at: http://www.nourishmovelove.com/