Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This workout is not for the faint of heart! This 4 part routine includes a warm up, HIIT home workout with dumbbells, intense abs routine, and a cool down. The full body workout only requires a pair of dumbbells and includes modifications to make it easier to customize the routine for your fitness level. Let’s go!

Warm Up
Opposite Toe Touches / Knee Touches
Arm Pullover + Knee Raise
Jumping Jacks / Butt Kick Jack

HIIT Home Workout with Dumbbells

Dumbbell Clean + Reverse Lunge / Front Squat
V Sit Fly / Modified Feet Down
Bent Over Row + Fly
Goblet Squat + Twist
High Plank Triceps Kickback / from Knees
Curtsy Lunge + High Pullback / Curtsy ¼ Lunge
Reverse Curl + Front Kick / Knee Raise
Chest Squeeze + Shoulder Press
Kickstand Skier Swing
High Plank Row + Press / from Knees

Abs
Reach Crunches + Iso Leg Raise / Knees Bent
Low Plank Elbow to Knee Touch / from Knees
Lying Flutter Kicks / Knees Bent
Sit Up 1 – 3 Tempo / Crunch
Side Plank Dips / from Knees
Oblique Leg Raise / Knee Raise
Opposite Elbow to Knee Sit Up / Crunch
Hello Dolly Crossovers / Knees Bent
Mountain Climber / Modified
One Leg Plank / Modified One Knee Down

Cool Down
Toe Touch to Scarecrow
Straight Arm Wall Chest Stretch
Standing Quad Stretch