Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

Grab a pair of dumbbells and get ready to sweat! This is a great hiit workout for people who get bored easily because we’re never going to repeat the same exercise twice.

Complete 1 round of each exercise for 50 seconds each
Part 1:
Reverse Lunge + Thruster / Split Squat + Thruster
One Leg Iso Hip Up Pullover / Two Legs Iso Hip Up Pullover
One Leg Dumbbell Good Morning / Dumbbell Good Morning
Push Up + Row / from Knees
Dumbbell Fly + Hello Dolly / No Dolly
Hammer Curl + Front Squat / One Dumbbell
Split Stance One Arm Snatch / Upright Row (hand supported)
DB Triceps Extension + Leg Raise / Knee Raise
Dumbbell Lawnmower / Split
Reverse Curl + Shoulder Press

Part 2:
One Arm Snatch to Reverse Lunge Catch / One Arm Snatch
Goblet Drop Squat / Drop Squat
Rotational Chop / without Weight
Dive Bomber Push Up / from Knees
Low Reverse Lunge + Squat / Reverse Lunge + Squat
Split Jack Curl / Step Back + Curl
High Plank DB Row + Bat Wing / from Knees
Upward Chop / without Weight
Crab Curl to Press
High Knee Run / Fast Feet

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

[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hit routine for people who get bored easily it’s a great routine because we’re not going to repeat the same move twice we’re just going to keep it fresh keep it moving one after another today great routine for both men and women I’m going to do the intermediate through Advanced modifications today and follow along with me for all of the beginner modifications now it’s not required but if you want to do a little five-minute dynamic warmup go ahead and click the link right up here the only equipment you’re going to need today is a pair of dumbbells other than that ready to get this thing started you ready I’m ready let’s do this let’s get into it okay we’re going to do a dumbbell posterior swing we’re actually going to both do the exact same movement on this first one she’s just going to use lighter weight our feet are wider than shoulder-width I’m going to interlock my fingers this one is all about the hips starts a slight bend in your knees then it’s going to go but back but forward so you’re going to use your hips as a hinge and your arms are really just along for the ride so your butt goes back and then your butt goes forward I want you to try to bring those arms up until they’re parallel to the ground but again it shouldn’t feel like you’re using your arms to pull the weight up instead it should be all in your hips trying to keep a consistent slight bend in those knees along the way and I always like to give myself a little Org give my glutes a little squeeze right at the top just to make sure I’m emphasizing those glute muscles back there and track them up at the top now you’ll notice we’re not counting any reps today we’re just going to complete as many repetitions as you can in a lot of time period so make this workout your own push yourself but at the same time work at a pace that you feel comfortable with good let’s go for five more seconds that’s it on this first one and three two one alright so we do just that one dumbbell again we’re going to the ground for the next one Claudia’s going to go a high plank on her knees I’m going to do a bare plank either way core is tight we’re gonna bring our elbow up or doing a tricep kickback on this one arm only bending at the elbow so the lot going on in this movement see I have both knees bent trying to keep them at a 90 degree angle Claudia is bringing her hips forward we’re back straight either way on this tricep kickback you’re only bending at your elbow extending your arm back definitely trying to keep your shoulders square yes square round and parallel to the ground exactly and you also don’t let your hips sink nice and tight let’s switch sides here in five four three two one switch sides good elbow up and hit good again this one get your legs shoulders corn for almost here let’s go last five seconds and four three two one and done okay we’re going to need your second dumbbell for the next one so go ahead and stand up with both dumbbells feet a little wider than shoulder-width we’re going to start with the sumo deadlift weight back in your hips and down I’m going to curl on down here and then press where Claudia is actually going to come up and then hit her curl so I’m using my legs to help press up and I’m staying down here for a little bit longer right because I got to perform that curl on down here the quad is going to come up right away anytime we’re doing a sumo deadlift like this really emphasize putting your weight back in your hips as you sit down try to get your thighs parallel to the ground that’s the point you’re trying to reach good making sure to breathe keep pumping them out that was a few different parts on this one requires a little bit of concentration tration for sure anytime Claudia’s quiet you’re concentrating or I’m hurting or she’s hurting a talker who wants to talk while they’re hurting at me well you know part of the job I suppose keep it up guys are doing great let’s go ten more seconds on this one keep it up again another total body movement everything’s getting hit today you got it four five four three two one and done okay we need just one dumbbell for the next one I’m going to do a shotput Plus split squat split stance right hand up on my chin I’m going to do a split squat where I drop this back knee and I’m going to stand up and shop foot press claudia is just going to do the press you decide which one is right for you but notice how we’re rotating our bodies pivoting our feet and using that energy from our legs to help press the dumbbell up so again name shop poet press just like the Olympic event right so pretend yer launching that shop hood up into the air living at the feet staying balanced yes definitely requires some concentration on this one for sure five more seconds on this side three two one ok opposite side so again that hand stays up at the chin you’re doing the squat drop the bolt knees until they’re at a 90 degree angle and back sorry guys little confusion on my part it’s okay I know this is a complex movement a lot of little moving parts going on here again you really have to concentrate right deaf always hear people giving coach Kozak a hard time on comments about not being able to keep his balance and so on and so forth it’s like he’s got a lot going on well I’m also human I don’t don’t pretend to be perfect out there come on guys not perfect it’s getting better a little bit every day just like y’all just working right here putting in the work let’s go home five more seconds that’s it almost there three two one and done no you can set that dumbbell down we don’t need any weights for the next one we’re gonna do either a 180 jump squat or 180 squat for sitting down weights under hips for doing a squat but at the same time hands are out we’re gonna pivot reach down look up I’m gonna jump Claudia is just going to come back up into the squat you decide which one of the two is right for you either way get that weight back in your hips on that squat pivot good one for not only core strength but also for core mobility good one right into the next I know legs are starting to burn this workout starting to work that’s okay how do we know it’s working keep it going let’s go ten more seconds on this one almost there breathe and three two one ah zero nice all right moving into the battling ropes next so we need two dumbbells Pilates just going to use lighter weight we’re putting both putting our weight in both our hips and if you haven’t seen a battling rope actually perform before we’ll post a little video up here on the screen so you can see what you’re emulating but getting a nice little wave pattern going with your arms straight up and down working those shoulders good I’m not imagining it it’s not fun no it burns baby go ahead keep that weight back in your hips keep your core tight and keep even move when you’re doing great good about that time of the workout you start remembering and focusing on why you came here right what’s that goal you’re looking to accomplish focus on it that’s the only way you’re going to achieve it got to make it your hearth focus 24/7 three two one whoo oh my well I’m going to do a side lunge plus curl next quad is going to do a lateral squat so I’m stepping out real big keeping both legs straight popping up curl Claudia is going to step to her side and basically perform a squat on the step so on this one keep that inside leg straight and we’re all doing one side first I’m the curl curl those pinkies in palms come up and breathe either way make sure you’re getting your weight back in your hips yeah it doesn’t matter which move you’re doing either way that’s going to be your key driving that hip back so you don’t have your weight way over your knee your hips are like the strongest muscle in your body let’s use them the three let’s go five more seconds on this side we’ll switch last one good okay hit it up opposite side now everybody big ol step up and curl another great one that isn’t just working strength but you’re also getting some good mobility and stability in at the same time working on that bad where can I get that nice stretch and inner leg in her thigh all the way down you’re growing in gracilis you got one in the next guys read no it’s starting to burn we’re pushing through that we’re not going to listen to that burn today we are stronger than that burn let’s go five four three two one last one zero okay we only need one dumbbell for the next one and guys I’m losing it no dumbbells so sure that’s the modified version so we’re gonna load our legs we’re doing a diagonal cross body chop a Wood chop loading our legs reaching on the side I’m gonna twist and then big power blow down twist look up explode down to the outside of your leg it’s getting a little pivot with your feet on the way up and then using that energy from the dumbbell putting it back into the ground and thrusting it down use that core boom big power again like you’re wood chopping hence the name woodshop good three big power engaging your core and your hips on every rep last one and let’s switch other side so your left up reach big power up reach big power good one right into the next your machine you can do this all day long good work way back in the hips every time you don’t want you coming forward onto the balls of your feet at all good fighting through that burn that shoulder burn you got it three two one ah zero nice when we got next next we have our humps our halo so we need to one dumbbell Claudia is just going to use lighter weight we’re coming around your head all the way around the head and we down opposite side whip down opposite side whip down they’re keeping a little bend in those elbows again another good one for your shoulders back to back right here good use that core use your shoulders to work together whoop straight down grabbing at the ends of each dumbbell both of each end of the dumbbell I should say good you got it keep a little bend in your knees and hips along the way good fighting through guys fight through all right here in the end the last five seconds on this one breathe a little bend in the hips you got it – one last one zero good okay let’s grab both dumbbells for the next one I’m doing a reverse lunge plus curl drop them back both knees at a 90 back up where Claudia is just gonna go ahead and start and that staggered stance and she’s just gonna drop her back knee down into a split squat that’s right we’re gonna do one side for half the time and then we’re gonna switch legs so I’ll let you know I let you guys know when whichever version you choose really the key is to try to get both those knees to a 90 you can’t quite do that on the split squat that’s okay just know that that’s what you’re working for alright and we’re going to switch legs here you’ll get come back to this workout again you get a little bit better every time that’s how it works putting in the work and you’re going to see the progress you’re gonna see the results let’s go got put in that work though so what we’re doing right here work work work let’s go cue the Rihanna work soundtrack no just kidding we won’t do that here good job that back knee let’s go horrible Sun elbows are in only bending at the elbows on that curl don’t get a bunch of momentum involved five four three two one last one nice alright we only need one of your two dumbbells for the next one and we’re headed to the floor we’re going to do a high plank dumbbell transfer Claudia’s going to do it from the knees I’m going to do it from up top so we’re reaching through grabbing the dumbbell but we’re switching side to side so we have one arm on the ground at a time I’m just moving that dumbbell back and forth it’s pretty simple in application but hip leg catches up to keep a little bend in both elbows along the way and again keep that core tight if you are doing the one from your knees like Claudia notice how she has her hips down to the have her butt way up in the air keep your hips forward and down so you’re basically drawing a straight line with your torso from your shoulders to your knees good that little bend elbows so I decide for C’s tight keep that belly button drawn in and keep breathing this isn’t easy one two hold your breath if you’re not careful and all of a sudden you wonder two minutes from now while you’re dying while you’re about to pass out so keep breathing we don’t want any breaks we don’t know video pauses we’re gonna just gonna keep fighting through this you and thousands of people home doing the same thing all fighting together let’s get it guys five four three two one ok dumbbells to the side moving into a classic but effective one we’re going I’m going to go mountain climbers switching clutters going to do a modified version and then basically just doing a little toe tap right at the top what difference between the two she gets a little break in between where my feet have to go right back and forth and if you need a little bit of a longer break but just slow it down a little bit nothing wrong with that again making this thing your own that’s what it’s all about core stays tight you got it good moving at your own pace whatever that is remember it doesn’t matter how slow you’re going Silva happen everybody on the couch come on let’s fight guys fighting right here so we’re it’s getting hard that’s where you got to get tough mentally tough not just physically good fight and fighting let’s go ten seconds breathe you got it three – one need both dumb boats for the next one up on our feet combo move clutter is just going to use lighter weight on this one bend over to 45 palm stays in together going to row home back on our elbows down reverse fly so then over row pull back in those elbows reverse fly you have a little bend in both elbows and then you separate and squeeze the middle of your back so two separate movements one two one two one into the next good and this one it’s nice to imagine on that reverse fly wrapping your arms around a tree keeping that little bend in your elbows along the way good a core stays tight waiting your hips one to the next you got it grinding through guys grind it through right here what do you made up put it out there woo reverse flies are probably one of my least favorite of all time and of course usually those least favorites are your weaknesses oh yeah my back has always been my weak spot sore working on those weaknesses not avoiding them you got it let’s go last five seconds on this one almost done three two one and done okay Dumbo’s to the side no weight needed for this one you do need to find a wall though well I’m gonna go one leg wall sit with my arms overhead hah Claudia is going to do a two leg wall sit with their arms out other side you decide which variation here is right for you breathe and you’re not imagining things you just did that ridiculous and horrible reverse fly and now you just have an a griot your arms up I know I’m like a terrible person terrible I apologize who does this I’m not that mean in real life I promise but I tell you what you’ll be telling him a nice comment in about a month sweet if you’re doing one leg switch you got your shoulders popping there you go hey I don’t know why when it starts paying off and you’re getting the results it’ll all be worth it right Lulu think about the end result don’t think about the process think about what we’re moving where we’re going oh man I wish I could quit right now come on no quit and I’ll don’t do it come on get that weight in your heels almost there 5 4 3 2 1 okay both dumbbells are needed for the next one Oh going to the ground we’re gonna lie on a fly back or lean back on a 40 hoops I’m sorry lean back on a 45-degree angle I’m gonna have my feet up Claudia’s going to have her feet down it’s the difference between the two and we’re going to do a fly with our chest a little bit in those elbows ideally you’re leaning back on a 45 degree angle in order to do so really put your core to the test oh my goodness don’t ever if you can’t quite get there that’s okay do your best come back get a little bit better every single time you got it come on guys finish this round out strong finishing strong that little building your elbows aah stay focused try not to collapse core stays tight you got it ten more seconds that’s it breathe everybody breathe come on fighting with you you’re fighting with you right here five four three two one zero nice workers into the first round Oh all right we’re going to get right into this thing with a one-arm snatch either we’re going to do it for one-arm snatch and catch with both feet as Claudia’s going to show or we’re gonna do a one-arm snatch and then catch in a split position like I’m doing so the weight goes between your legs bending over in your waist explode bring one elbow up and then catch the weight so you’re either going to go ahead and catch with the weight in your hips like Claudia is doing or you’re going to do a split catch and absorb it with both legs as so there we go making sure to breathe and alternate arms good keep it up now when you’re doing this snatch you want to bring that elbow up and get underneath the dumbbell so you’re bringing that elbow up big power pull and resetting in between each rep nice work now we’re not counting any reps today so it’s really just about getting in as many reps in a lot of time period as you can nice we got five more seconds on this one and four three two one and done okay we got a leg one next I’m dropping the weights guys and I’m going to keep my 1 weight and I’m gonna do a goblet drop squat and I’m just doing the drop squat here so we’re starting with your feet together you drop down point your toes out just a little bit open those hips up and catch the weight in your back side one right into the next again you decide if holding the weight on this one is right for you or if your body weight is enough and if your body weights enough today no big deal come back repeat this workout and eventually you’ll be up in the intensity in the resistance nice work making sure to breathe good keep it up that much left on this one one right into the next you got it give me 5 4 3 2 1 all right so we’re moving into a rotational chap I’m keeping my one weight Claudia is just going to use your own body weight we’re going to rotate side to side I want you to pivot your feet use your core rotational chopper side to side go ahead and pivot on those balls of the feet keep a little bend in your knee and really just going for big power side to side nice big power side to side explode one into the next keep those arms up big power good feeling that burn already nice work let’s go ten more seconds on this one big power nice five four three two one all right go ahead and set that weight down we’re going to the ground we’re going to do a dive bomber so either going to do that from your knees or we’re going to do it from an upright position a little bit of a combo so we’re going to start back dive down get your head nice and close and come up into an upward Cobra and then back in the starting position so you dive down and in stand up and back reset so now you decide if you should be up on the balls of your feet or on your knees today as I’m sure Claudia will tell you the one communities is plenty of a challenge it really and they’re just starting from what seems like a child’s pose position and then just moving along the floor into the Cobra stance feel that nice stretch up at the top of the Cobra good one into the next you got it not many left on this one don’t forget to breathe on this none hold your breath so very important ah nice almost there almost there let’s go five more seconds guys that’s it and four three two one good okay we’re going to need your weights for this next one oh I’m sorry you don’t need your waist I like we’re going to do a reverse lunge to squat so it’s either I’m gonna stay low the whole time I’m coming back up as you see right into the squat so I’m going reverse lunge reverse lunge staying in this low squat position the whole time where Claudia is going to alternate between the full range of motion reverse launch and the squat once you get the hang of the movement pick up some speed that’s right again you decide which one is right for you getting into it keep that weight back in your hips on that lunge you’re trying to get both knees to a 90-degree angle this one definitely burns out your quads and legs I can feel it yes this is brutal it’s working that’s how we know it’s working everybody stick with it stick with it come on not much left on this one good let’s go five more seconds four three two one zero nice alright next we’re going to need your dumbbell so grab those weights for the next one we’re gonna move on to either a split jack curl or a step back and curl so I’m hopping into a split stance back to neutral where Claudia is just going to go ahead and step back and then back to neutral each time we’re getting a nice curl in you decide which one is right for you get a nice curl make sure you’re not swinging your body to bring these dumbbells up to a curl exactly make sure you’re feeling that contraction and the biceps not using a bunch of momentum good one into the next we’ll keep that core nice and tight and breathe long wrap right in the next everybody let’s go starting to feel those arms working for sure nice almost there almost here let’s go five four three two one and done okay so we’re going to the ground for the next one you need both dumbbells we’re going to do a high plank row plus batwing so we’re going to pull back back on the elbow from a high plank position extend out reverse back and down so it’s one two three four one two three four good hey guys and if your knuckles if you’re using smaller dumbbells and your knuckles are scraping the floor go ahead and just lose one and just do one side at a time keeping that core tight back straight throughout the movement you don’t want your butt way up in the air and you don’t want it sinking either engaging that core along the way it’s a very efficient workout and that we’re working a lot of muscle groups all at the same time nice not many left on this one equally great the horrible huh exactly usually those come hand-in-hand terrible sometimes equals effective looking for those results that’s why we’re here and three two one done okay so I’m going to only use one dumbbell for this next one and I’m losing my weights here we’re gonna do an upward chop so squat down weight in your butt reach down big power extend and chop up so your power is going up overhead as if you’re throwing your arms or the weight up overhead big power boom almost like you’re throwing something up over your head nice I want something heavy over your head exactly big got power in your legs use those hips hamstrings and if you’re not feeling in your legs make sure you bend down and bend at the knees hips back bend at the knees and power up don’t just bend over oh no no it is exactly good take the words right out of my wallet my mouth with you good one into the next you got it the wife is your best it’s so true haha get out of my brain big power come on let’s hit it what do you guys got put it back there let’s go what are you saving it for almost there almost there in five four three two one okay we need both dumbbells with this next one going to the ground and a crab position so that’s on all fours have our dumbbells we’re up we’re going to do a curl plus press and down so curl one press two down three repeat four and I’m going to alternate size on this one and if for some reason you know your dumbbells are a little smaller you can’t quite do it like this you can do one side at a time clutter you want to show how to do that yep all you going to do is kick this weight to the side and down exactly then you just do half and half on each side you don’t necessarily have to do the alternating again really I want to encourage you guys to make this workout your own Fitness is not a one-size-fits-all solution so make modifications along the way try to give you all the tools needed to do so come on let’s go breathe guys what are we here for what are we here for let’s go not much left and five four three two one and done ok let’s set those down we’re up on our feet speaking of feet we got hot feet and we got high knees ah get that heart rate up right now get it up get it up as if it wasn’t already up we gotta burn it out it’s alright we’re burning out the legs well we’re also burning those calories I’m burning that fat at the same time come on feels so good feels so good let’s go burn it up everybody burn it up whoo whoo we good the last one in this first round fight fight invitin let’s go almost there and 5 4 3 2 1 break nice all right we’re on to 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 leg crossovers my legs are going to be straight Claudia’s going to bend her knee but either way we’re opening those legs up and crossing them over good decide which one is right for you both of our legs around about a 45 degree angle good breathe 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 button 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 again as a point that workout or it becomes all mental all right it’s 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 and 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 back back to our backs 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 woo-wee 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 greeting those shoulder blades up off the ground reaching up towards that ceiling power well I’m 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 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 everybody 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 well you guys are doing a little better than me okay come on definitely feel it how do you wanna do 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 round 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 des come on give it everything you got all mental be 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 too come on what do you got what do you got let’s go ten seconds that’s it ten seconds for the rest of the day you could do that in your sleep let’s go five four three two one zero nice work oh 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 to 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 another one 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 they’re our favorite right now is 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 workout with you today I’m coach Kozak and I’m Claudia coupe and we will see you at your next workout.

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