Intermediate Difficulty with Beginner and Advanced Modifications provided
WARNING: This 60 Minute HIIT and Ab Workout will induce extreme perspiration, muscle soreness, and serious results. The only equipment required is a pair of dumbbells. Do work!
Warm up
Butt Kick + Arm Crossover
Standing Elbow to Knee
Arm Pullovers
45 Minute HIIT Home Workout with Weights
Complete 2 rounds of 50 seconds of each exercise:
DB Clean to Reverse Lunge / Front Squat
Push Up to Twist & Press / from Knees
Side Lunge to Upright Row / Side Squat
One Arm Renegade Row + Opposite Knee Tuck / from Knees
1 ½ Sumo Deadlift Jump / no Jump
Press to Elbow w/ Iso Leg Raise / Feet Down
Skier Swings to Overhead / to Parallel
Iso One Leg Hip Up + Pullover / Two Legs
High Plank Dumbbell Transfers / from Knees
Split Low Squat + One Arm Arnold Press / Split ¼ Squat
One Arm Snatch / weight used
Crab Curl + Press / no Press
Jump Squat + Shrug / Squat + Shrug & Calf Raise
Hollow Body Chest Press / Knees Bent
Reaching Lunge / Split Squat
Ab Workout: Perform each exercise for 50 seconds:
High Plank Hip Touches / from Knees
Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
1:3 Tempo Situp / Tempo Reach Crunch
Side Plank Elbow to Knee Crunch / from Knees
V Tucks / One Leg
Bear Plank Reach Thru / from Knees
Iso Leg Raise + Arm Scissor / Knees Bent
Lying Leg Figure 8’s / Knees Bent
High Plank Kick Rotate + Thru / T Rotations from Knees
Bicycle Crunches / Legs Back Down
Planks / from Knees
Cool Down
Scarecrow to Toe Reach
Straight Arm Wall Stretch
Quad Stretch
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