Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

This hiit workout has a little bit of everything in it! It includes 4 separate rounds: cardio, strength training, cardio kickboxing, and abs. It’s a great routine for both men and women and the only equipment required is a pair of dumbbells.

Complete each exercise for 50 seconds before moving on to the next:

Skaters / Modified Steps
Bear Plank Kick Throughs / Bear Plank Step Backs
Forward & Back Hops / 1,2,3,4
Davies Test / from Knees
Moving Mountain Climbers / Modified Mountain Climbers

Split Squat + Thruster / Squat + Thruster
RDL + Row / Lighter Weight
One Leg Hip + Press / Two Leg Hip Ups
Sumo Deadlift + Upright Row / Lighter Weight
Curl + Kickback / Lighter Weight

Switch + Front Kick / Front Kick
Low Iso Hooks / Hooks
Jumping Knees / High Knees
Forward and Back Run + High Punch out / Run in Place
1,2,3 High Kick / Knee

Lying Leg Crossover / Bent Knee
Low Plank Elbow Out to Knee / from Knees
Sit ups / Reach Crunch
Low Plank Hip Dips / from Knees
Hollow Body Hold / with Bent Knee

you hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout today’s workout is divided up into four parts first we’re going to do some cardio then we’re going to do some strength training then we’re going to do some cardio kickboxing and we’re going to follow it up with some ABS so we are going to get your body from head to toe today I’m going to do all the intermediate to advanced moves and follow along with me for all of the beginner modifications the only real equipment required for this workout is a pair of dumbbells I’m going to use you know we’re actually going to use two different weights a lighter pair and a heavier pair but the weight that you use is really up to your fitness level so make this workout your own that’s right and before we get started if you want to do a little five-minute warm-up just to get your body loose and limber and ready for this awesome workout just go ahead and click that link right up there lastly this workout today is brought to you by our patreon pledgers thank you so much for your support out there they were able to choose and voted for this routine so you have them to thank for this torture you’re about ready to go through all right if you’re ready we’re ready first thing I’m going to do is a skater so no way it’s needed here to start just our own body weight I’m going to be jumping side to side stand light and on the balls of my feet and I’m just going to do the modified steps it’s a little more lower impact but we’re just moving from side to side like Coach cozec is just throwing our legs up to the back so you decide which impact and which version is right for you today but either way I want you to emphasize pushing off and taking off on the balls of your feet and staying light on your feet now trend today we’re not counting any repetitions we’re just going to get as many reps in as you can in a lot of time period so we’re breathing side to side for 10 more seconds again getting as many in as you can good and 5 4 3 2 1 0 to the ground we go we’re going to move into a bear plank position just up on all fours knees are bent and I’m going to do a bear plank kick through where Claudia is going to do a bear plank that bag you decide which one of these two moves is right for you I’m kicking through rotating at my core where Claudia is just stepping back her right and left leg remember to breathe through this exercise anytime you’re down on all fours like this exactly it’s very easy to hold your breath and totally forget about breathing man will it catch up with you good whew both excellent total body cardio moves sure breathe getting again getting as many as you can in and a lot of time keeping that core tight let’s go 10 more seconds on this one guys almost there and five four three two one zero we’re up on our feet I’m going to do a forward and back hop where Claudia is going to step forward and step back so again hers is more low impact version finds a little higher we’re both staying light and on the balls of our feet that’s the goal so I’m just jumping forward and back like you’re just going over an imaginary line exactly seeing with her right so if you have a line forward and back over that line good come on let’s go get that heart rate up we can feel it we feel it working already good whichever what you’re doing push yourself because nobody else can do it for you it’s up to you right here let’s go keep a slight bend in your knee guys you perform the movement good let’s go last ten seconds on this one let’s go you got it you got it keep it moving almost there in five four three two one zero to the ground we go again I’m gonna be up on all fours cloudy’s gonna be under knees doing it’s called the Davies test I’m gonna swipe my hand left hand over my right and my right hand over my left so you’re just trying to move that hand across as fast as you can again it’s all about speed and how many of these can you get in a lot of time frame keep your core tight shoulders square and don’t stop moving good don’t drag your hand across the floor we’re not literally sweeping the floor you’re just making like the sweeping motion exactly the kind of hard putting the word so sweep was about the best word we could come up with sweep swipe just go fast and don’t go fast just move come on let’s go guys whoo you got it almost there let’s go ten more seconds on this one let’s go keep a little bend in your elbows the whole time core stays tight back stay straight you got it right here good don’t let that butt sink three two one zero good news and bad news news is we get to stay here bad news is this one stinks so I’m going to do a moving mountain climb where I’m gonna go from left to right Claudia’s gonna do a little modified mountain climber where she’s gonna step forward and step back you decide which one of these variations is right for you I’ll tell you what being up in this position it’s not easy no it isn’t nobody said it’s gonna be easy but it’s gonna be worth it guys come on it’s gonna be worth it bring those knees into your chest good don’t stop keep going keep fighting almost there it’s the last ten seconds on this one let’s go guys ten-second wall five four three two one zero good all right we’re up on our feet for the next one cardio round is done we’re moving on to strength need two dumbbells you got them I’m gonna split stance Claudia’s two feet fifty-fifty we’re both dropping down and then we’re going to press twister hands hands start facing our chin and then we’re going to use that energy from our legs to press straight up overhead you decide if you’re ready for a split squat we’re a traditional squat today you decide which one is right for you palms start facing your chin and as you press overhead go ahead and twist and rotate those hands inward and they’re facing forward good doing that squat make sure getting a weight back in your hips every time breathe you got it let’s switch if you’re doing one at a time otherwise keep it moving you got it go those knees collapse in make sure they’re out nice and strong and out showing what that would look like Claudia so if they’re gonna collapse in see the our knees get weak and they’ll go something like this which is a big no-no keep them out press out on those knees hips are nice and open good you got it guys let’s go ten more seconds on this one let’s go come on how many can you get by through five four three two one alright we’re doing the same move for the next one that’s an RT L plus a row so it’s just the weight that you’re using Peter shoulder-width apart a little bit in the knees kick those hips back down row pull back from the elbows hips forward so butt back pull back in the elbows stand up hips back row hips forward notice how we’re keeping a small bend in our knees the whole movement so we’re not squatting down as we come down but instead just breaking the hips just breaking at the hips using those hips as a hinge and pressing those hips back behind you like you’re trying to touch that wall behind you with your glutes good keep your back straight core tight get a little good – squeeze at the top yes how is your good what we do that’s right squeeze them squeeze those glutes right there at the top nice work guys come on keep it up what do you got today put it all out there no holding back one wrap into the next right here focus on what brought you here focus on your goals something brought you here today don’t forget about it keep in your mind not in the back your mind at the front of your mind you wake up in the morning you go to bed at night only thing you’re thinking about right here let’s go you got it guys you got it let’s go five more seconds on this one that’s it and three two one zero to the ground we go when you both dumbbells lying on our backs feed her down I’m going to do one leg crossing body is doing – we’re going to press up off our heels and press the dumbbells overhead at the same time you decide if you should be doing one leg or the two leg version either way I want you to drive off that heel or heels squeezing your glutes and your hamstrings up at the top try not to hyperextend or arch your back good dumbbells all the way up all the way down and do not bounce your arms off the ground on this one right nice and controlled you got it good keep moving keep it moving somehow moving I love these compound movements are fishing guys so efficient more work and less time you’re doing one leg switch it up and keep it moving halfway point good yeah definitely getting to see we’re getting hamstrings glutes lower back ABS shoulders chest triceps just to name a few guys that’s why you’re feeling it the way you are because we’re working right here and they no mistake no bones about it you’re doing great keep it up no quit in you you’re a fighter not a quitter prove it to yourself right here let’s go five more seconds four three two one zero okay up on our feet keeping that pace up again same movement for both of us this time feet are wide slight point out on your toes sumo deadlift weight back in your hips pull up elbows high weight back in the hips pull up elbows high so it’s a sumo deadlift plus upright row and on that upright row you’re pulling back on your elbows like you have a string attached to one pulling straight up pulling straight up good and use those legs to help weight back in the hips make sure that you’re sitting back and keeping your feet flat don’t come forward on your toes right sit back wait is in your hips and your heels good keep it up everybody I know this is too much for you with weights drop your weights that’s right you keep moving do the same thing just drop the weights still gonna get a good great workout seriously oh you haven’t noticed your legs are probably screaming ours are too you’re not wrong we’re right there with you thousands maybe millions doing the same thing at home feel that same pain you are you’re not special you’re not unique we’re all feeling it come on let’s go you got this come on you got it got to be stronger than your excuses right now got to be stronger it’s in your head let’s go let’s go five four three two one zero let’s work on our arms next then over at a 45 degree angle combo we’re gonna curl elbows are up curl pinkies in then extend pinkies out squeeze your triceps curls tricep kickback curl tricep kickback and on this one keep your core tight little bend your knees you’ll get a little bit of leg work and at the same time draw that belly button in towards that back so keep those elbows up and ideally you’re trying to keep your upper arm parallel to the ground the curl squeeze the biceps squeeze your triceps back me or move one into the next what do you got what are you made of let’s go put it all out there guys no hold them back if you want to accomplish your goals it’s going to take work not going to be handed to you but guess what right here you’re putting it in no giving up you’re putting it in keep going you’re doing great let’s go last ten seconds on this almost there getting closer every rep getting closer getting closer five four three two one zero nice work all right strength round is done moving on to kickboxing we’re going to pick up our lighter of the two weights you can do so you can use the other pair or none it’s not totally up to you feet are staggered in a fighting stance Claudia’s going to pick that front knee up and kick where I’m going to do us which kick down in front I’m switching kicking so either way bringing that front leg kicking with that front leg bring that knee up and then pushing out on the ball of the foot now don’t worry if your kicks don’t look all that great or if you know you can’t get your legs up as high as we are neither do mine don’t worry about it we’re not really training for a fight here but instead we’re just trying to get in great shape and it will accomplish that I promise you and we’re not switching legs we’re gonna stick with this left leg here yep so with our other leg your right leg later this is all about this front leg oh one into the next good keep those hands up by your chin for some defense good you got it keep it going keep it going let’s go ten more seconds breathe knee up press out on the ball that foot oh good just go five four three two one all right we’re doing hooks I’m gonna do a low ISO hook Claudia’s going to do it just a little bit of weight in her hips but either way we’re twisting side to side using our hips obliques core try to bring that hand back to your chin in between punches good either way get that weight sitting back in your hips they don’t want to have your knees hyper-extended on this one side to side twist big power what do you got come on come on fight it out guys fight it out good one for some aggression there you go get that stress out what do you stress about put it all out there walk away from this workout with that weight lifted off of your shoulders leave it all out there right here come on who died was a good life thank you I’d like that come on let’s go guys you got it hey if your wife can’t support you who can hmm good let’s go ten more seconds almost there breathe and five four three two one okay we’re doing high knees now knee up switch knee up I’m gonna do a jump high jump in Claudia’s just doing one knee at a time I’m coming up off that bloody foot who doing it guys we’re feeling it you don’t have to be a fighter to Train like one we’re gonna get the facts right here or to look like it’ll look like one what’s that that’s right come on do that fear it guys who show us what you’re made of show yourself what you’re made of more importantly come on this is amazing for your abs feel it through that crunch down crunch crunch crunch you got it good work everybody keep biting keep biting you’re not a quitter you’re a fighter let’s see it lets see it ten seconds good almost there five four three two one going into a high punch punching up I’m gonna run forward and back Pilates got a run in place run in place there it is I knew it so you knew it I knew it was too easy uh-huh here we go forward and back haha get those punches up high what get those punches up high whoo I’m feeling it man my arms are killing me mine are too oh you’re not alone guys we’re hurting with you all fighting together we’re gonna make it across that finish line come on push together too good come on come on you got it breathe breathe let’s go ten seconds let’s go pick up the pace let’s hide punches hi Pontius five four three two one all right oh man fighting stance we’re gonna go one two three and then either a knee or a kick you decide sure left straight right straight hook and then either knee or kick you decide based on your fitness level whichever one you feel most comfortable with again don’t feel obligated to get your leg but quite as high you do what is right for you make this workout your own come on you gotta keep it going keep it going no breaks no quits you can do this all day long you are machine let’s see it come on one in the next what you got what you got good let’s go ten seconds that’s it almost there almost there five four three two one zero nice all right we’re onto the ground for the last round time for some ABS lying flat on our back if you got a mat you want it set it up now when do lying lay crossovers my legs are gonna be straight Claudia’s going to bend at her knees but either way we’re opening those legs up and crossing them over good if you side which one is right for you both of our legs are not about a 45 degree angle good breathe we’re gonna burn those ABS right out not going to be easy but it will be worth it I promise you that much come on let’s go make a decision right now but you’re going to finish this thing and you’re going to finish it strong don’t give yourself an out if you tell yourself that you can quit at any time pause it at any time you’re going to do it that’s not an option not today come on let’s go fighting through if you had a modified version no big deal I just want you to keep moving that’s the name of the game let’s go ten more seconds on this whoo come on right through everybody five four three two one turning over we’re going to be in a low plank position we’re on our forearms and I’m going to go elbow to knee or knee to elbow out to the side so you bring that knee out to the side try your best to bring it to your knee heat it from your knees like Claudia or up on your feet like I am you decide which one’s right for you let’s go again if you have to slow down that’s okay but keep moving don’t stop good against appointing that workout or it becomes all mental alright so all it is it’s all a big mental game what brought you here today how strong are you how much your pain are you willing to take thing keep pushing through these are questions you got to decide for yourself come on let’s go you’re a fighter asking myself right now not a quitter you got it marriage five four three two one okay we’re going back to our bats you scoot over a little bit we’re moving on to either a sit-up or reach crunch so I’m coming all the way up where Claudia is just gonna reach to the ceiling you decide which one is right for you today Louie you got it guys come on let’s go reach crunch does not necessarily mean easier no it doesn’t she’s reaching straight up green those shoulder blades up off the ground reaching up towards that ceiling well coming all the way up you got it guys don’t quit don’t give up don’t slow down come on you got this you got this come on those who believe they can’t and those who believe they can are both right which one are you make a decision go with it come on your choice right now no regrets breathe give it your all or give up come on you got it right here you got it you got it you got it let’s go ten seconds that’s it we’re almost there almost there and five four three two one zero nice okay we’re turning over into that low plank position I’m going to bring my hips to the ground left hip right hip Claudia’s doing the same thing but from her knees so bring those hips down they dip tap that hip back up tap that hip back up good one into the next you got it we’re almost every move fight through guys fight through almost there breathe you got it how many can you get in this time frame push yourself no one else can do it for you oh you guys are doing a little better than me oh come on definitely feeling it hopefully on it too let’s go ten more seconds homo Serra getting closer let’s go last five seconds last five seconds three two one zero nice okay turn it over on your back keep it moving don’t slow down I do a hollow body hold on my back my chin comes in back is straight on the ground arms are out now either you can have your legs straight or knees bent you decide which one of these two is going to be right for you today but guess what this is it right here people this is it for the rest of the day come on give it everything you got all mental he’s so easy to just quit right now but guess what you’re stronger than that you are whether you believe it or not I believe that you are now we just need to convince you of it hold in tight holding strong what you got come on stick with the guys don’t give up on us don’t give up on us we’re hurting – come on what do you got what do you guys go ten seconds that’s it ten seconds for the rest of the day you can do that in your sleep let’s go five four three two one zero nice work ah man that was brutal yeah she’s supposed to get up right now we’re feeling it just like you are if you can’t tell thank you so much for working out with this today if you’ve been working out with us for a while starting to feel good starting to see some results we’d ask you please consider checking out our patreon page where you can find out how you can help us support this cause keep these great workouts free for everyone around the globe and if you like this workout which we know you did just go ahead and give this video a thumbs up and be sure to subscribe to our YouTube channel so that way you know when we have new workouts that come out you never fight you never miss dinner go make sure to check out has fit comm for hundreds of free workouts free meal plans and free complete fitness programs that’s right and also be sure to find us on your favorite social media outlet whatever that is we’re there our favorite right now snapchat so whatever you’re on snapchat Instagram Facebook wherever you are we are we look like us and keep in touch to hang out with you online again thank you so much for giving us the privilege to work out with you today I’m coach Kozak and I’m Claudia whoo and we will see you at your next workout.

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