Intermediate Difficulty with Advanced Modifications provided
Get ready for a 30 minute full body HIIT workout with weights designed to improve strength, endurance, and overall fitness. This no-repeat routine features just one set of each exercise with no jumping, making it a joint-friendly option. We’ll also provide standing only options throughout. Keep a few different dumbbells nearby so you can adjust the resistance as needed. A chair, bench, or box may be helpful for certain movements, but they’re completely optional. Let’s get moving!
Warm up
Squat + Hip Pry
Toe Touch to Scarecrow
Reverse Lunge + Reach
Full Body HIIT with Weights
DB Sumo Deadlift + High Pull
Front Rack Reverse Lunge + Knee Raise
DB Push Press
High Plank Row / from Incline
DB Skier Swing
Staggered Squat + SA Curl
DB Seesaw Floor Press / from Bench
DB RDL + Row
Half-Kneeling SA Shoulder Press / Standing
DB Plank Drag / from Incline
Plank Triceps Kickback / from Incline
DB 3 Phase Squat Pulses / No DB
DB Hammer Curl & Front Raise
DB Split Stance Russian Twist
DB Pullover + Knee Raise / from Bench
Standing DB Fly
DB Hang Clean + Front Squat
Cool Down
Page Turner + Half Angel
Child’s Pose to Thread the Needle to Cobra
