Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout
Here’s a complete 4 part routine that includes a warm up, strength training, cardio, and a stretching cool down. The only equipment needed for this strength and cardio workout is a pair of dumbbells.

Strength and Cardio Workout

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

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

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

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a strength training and cardio workout the only equipment required for this routine is a pair of dumbbells and the way that you’ll use will be completely dependent upon your fitness levels now for today’s routine I will be providing the easier modifications this workout is divided up into four parts first we’re going to do a light warm-up followed by some strength training then we’re going to do a cardio round get your heart rate up and burn some calories and lastly we’re going to do a cool-down stretching routine let’s get started we’re going to get your heart rate up to start I’m going to do some jumping jacks and Claudia is going to do a butt kick back my version is a little higher impact you decide which one is right for you today throughout the course of this routine we’re not going to count any reps so it’s really just working at a nice little warm-up pace really in depend on your fitness level whichever variety you choose making sure to stay nice and light on the balls of your feet keeping a slight bend in your knees keeping good posture and again just working at your own pace just to reiterate this is not the main workout yet so exactly no reason to push it just warm it up here getting your mind right staying focused on this workout to come all right move into the next one here and five four three two one nice ok I’m going to grab my light hand weights the next one Claudia is just going to use her own body weight we’re going to bend over on a 45 degree angle we have our thumbs up and we’re going to do a tea swing so bet from a bent over position get those arms straight just raise them out to the side until your arms are parallel to the ground keeping those thumbs up and you decide which variation is right for you today keeping your weight back in your hips it’s going to work your legs a little bit – that’s good this is a great one to get a little shoulder mobility here into the warm-up as well let’s do this one for 10 more seconds good let’s go five four three two one and zero okay I’m going to set these down we’re doing a side to side punch cloudy is going to do a quarter squat side to side punch I’m going to do a full squad and punch you decide which variation is right for you but I want you to punch all the way across your body and get that twist get that rotation whichever squat variety you choose only and make sure you bend it back at those hips first hips Bend back and then bend at your knees good make sure you keep your knees out and prevent them from collapsing in very common mistake is letting those knees come in on the squat don’t let it happen good want to have healthy knees that’s right let’s hit this one four five four three two one okay next we’re going to move into a standing arm challah we’re going to bend over on a 45 degree angle and now we’re going to extend our arms out with our thumbs down sweep across our body and then extend our arms back forward it’s almost like a swimming move called an arm hauler great way to warm up those shoulders as well as your back so thumbs are down as you sweep and swim think your hands and elbows tight into your body while you extend your arms straight forward nice keep it up okay let’s hit this one for ten more seconds excellent work everybody thinking about that workout you got coming up you’re going to crush it absolutely going to crush it all right let’s go three two one zero all right standing straight up slight bend our knees hands are up overhead I’m going to reach over and do us cross over toe touch Claudia’s going to do a crossover knee touch you decide which one is right for you based on your flexibility just keeping a slight bend in that knee as you bend over let your hips using your hips like a hand he’s that opposite I had a sidearm nice and straight kid knows hamstrings warmed up hamstrings glutes lower back past all getting stretched out back there in the posterior chain nice again focusing on that workout you got coming up all right here we go let’s hit this one four five more seconds almost there guys almost nice and warm three two one and zero nice work need two dumbbells you got them I’m going to 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 pressed right up overhead you decide if you’re ready for a split squat or 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 you’re getting the 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 knows what 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 going to collapse in C our knees get weak and they 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 all right row in the same move to 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 mail both hips forward so butt back pull back in the elbows stand up hips back bro 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 breaking a clamp just breaking that 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 we get a little Gusev squeeze at the top yeah how are you good what we do that’s right cleave him squeeze those glutes right there at the top nice work guy come on keep it up what do you got today put it all out there no holding back one rep 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 keeping your mind 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 Peter down I’m going to do one leg crossing Claudia 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 train nice and controlled you got it good keep moving keep it moving so pompe moving I love these compound movements they’re 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 stay where you 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 make 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 because keeping that pace up again same movement for both of us this time feet are wide slight pointing out on your toes sumo does have 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 I gave a string attached to I’m going 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 weight is in your hips and your heels good keep it up everybody I know this is too much for you with weights drop your weight that’s right you keep moving do the same thing just drop the weight still going to get a good great workout oh you haven’t noticed your legs are probably screaming ours are – you’re not we’re right there with you thousands maybe millions doing the same thing at home feel that same pain you are you’re not specially 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 going to 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 can get a little bit of leg work in at the same time draw that belly button in towards that back so keep those elbows up and ideally you’re trying to keep you upper arm parallel to the ground curl squeeze the biceps squeeze your triceps back whoo one into the next what do you got what do 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 we’re ready for that thing I’m going to do is a skater so no way it’s needed here to start just our own bodyweight I’m going to be jumping side to side stand light and on the balls of my feet I’m just going to do the modified steps a little more lower impact but we’re just moving from side to side like Coach cozec is just throwing our legs to the back so you decide which impact is 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 the 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 give me as many in as you can good and five four three two one zero 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 step back 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 to 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 and we’ll catch up with you good Lu both excellent total body cardio moves share breathe getting again getting as many as you can in and a lot of time keeping that core tight for 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 happen where Claudia is going to step forward and step back so again hers is more low impact version mine’s a little higher we’re both being 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 seen 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 whatever 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 as 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 going to be up on all fours Claudia is going to be underneath doing it’s called the Davies test I’m going to swipe my hand left hand over my right in my right hand over my left 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 words on sweepers about the best word we could come up with sleeps wipe just go fast go back 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’s Thanks I’m going to do a moving mountain climb where I’m going to go from left to right Claudia is going to do a little modified mountain climber where she’s going to step forward and step back you decide which one of these variations is right yeah say you what being up in this position not easy no it isn’t nobody said it’s going to be easy but it’s going to be worth it guys come on gonna be worth it bring those knees into your chest good don’t stop keep going keep fighting almost there so that’s ten seconds on this one it’s go guys can’t I come on five four three two one zero good we’re going to start with a wall bent arm stretch so you need to make your way on over to a wall with your elbow bent at a 90 degree angle then place your hand flat on that wall now as we bring ourselves closer to that wall we’re going to feel stretch in our shoulder and in our chest try your best to go ahead and keep that elbow bent at a 90 the closer to you are to the wall the more you’ll feel the stretch the further away the last little stretch and if you need some more stretch you can do so by opening your body up and turning away we’re holding this one and let’s just go ahead and breathe four three two one-zero excellent let’s go ahead and switch and do the opposite side now again starting with that hand placed on the wall elbows bent at a 90 degree angle and closer we get to that wall more of a stretch we feel this one’s great for stretching out your chest as well as your shoulders the muscles that get really tight when you’re hunched over four hours of the day whether it’s driving on your cell phone at the computer whatever it may be and let’s hold this one four three two one and zero excellent go ahead and shake that one loose that was a good one start with we’re going to go to the ground for the next one or in do a lying angel so go ahead and lie down on your back place your hands above your head elbows flat down on the ground and I want you to drag those elbows and your hands straight down in towards your body while keeping your arms flat on the ground when you reach the furthest point go ahead and stretch them straight up overhead and on this one we’re trying our best to keep contact with the floor throughout the move full range of motion nice and controlled other note on this one is I want you to try to go ahead and keep your lower back flat on the ground you don’t want a big arch happening while you’re doing this one which is I know hard to do so it doesn’t look like much but it is a great one for overall shoulder mobility pull those elbows in towards your side and then stretch all the way overhead and as you’re going through this one you’ll feel your range of motion and your mobility improve rep by Rep and a little bit looser every time and again trying your best to avoid arching that lower back are allowing that lower back to come too high off the ground let’s do this one for three – 1 & 0 excellent shaking it loose so it’s go ahead and come up now we’re going to come on to all fours next we’re going to perform a cat cow so on all on your hands and on your knees let’s go ahead and make sure those hands are underneath our chests in a tabletop position here we’re going to bring our chin up at the same time I want you to draw that belly down to the ground and bring your gluts up to the sky and once you reach the top position let’s reverse it this time I want you to bring that chin into your chest and at the same time I want you to act like somebody’s got a string in the middle of it your back and they’re pulling up on that middle of your back just feeling that back stretch as you bring the chin into the chest and reverse it again this time that chin goes up to the ceiling as you draw that belly button down to the floor and it’s just one into the necks nice and controlled on this one no rush breathe feel that stretch on both sides of this one but we still really want to maintain a nice tight core as we’re doing this cat cow movement I always like to think of you’re pulling your belly button into your spine as you’re performing all of these movements core stays nice and tight and let’s do this one four three two one and zero are excellent okay coming up onto our knees now next we’re going to stretch our hip flexors closed come up onto one knee both knees are bent at a 90 degree angle first thing we’re going to do is we’re going to squeeze your glutes in the back so I both glutes go ahead and squeeze next we’re going to squeeze your abs in the front now just doing that alone you probably already feeling that stretch in your quad and your hip flexor if you’re not or if you need more now go ahead and gently and slowly bring your hips forward not too much not a lot of range of motion in this one and you feel that stretch up and down your hip flexor and in your quad just be sure to keep your core abs tight and your glutes tight throughout go just squeeze and breathe that’s it let’s hit this one four three two one zero good all right let’s do that opposite side now opposite side leg up again 90 degree angles looking nice and pretty that squeeze those glutes squeeze those ABS and now the hips come forward excellent now you could you know if you didn’t squeeze your glutes and you didn’t squeeze your abs you could easily just go ahead and drop all the way forward we don’t want to do that keep them squeezed and it’s really going to isolate that hip flexor and make that hip flexor stretch excellent keep that good posture straight up and down four three two one zero excellent all right stand down I’m going to sit down on our back sides those legs out in front of you I’m going to do a toe reach plus scarecrow so legs are out straight trying to best to keep them flat down on the ground like you to reach towards those toes and then come up arms overhead into a scarecrow pull back and down on those elbows so big by stretching your posterior chain up good posture head back hold out so one into the next between these two movements of this little combo you’re really getting your entire posterior chain nice and stretched out and again every time you do this one you feel that mobility improving that range of motion improving you reach just a little bit far further every time good I keep this one up five more seconds one the next nice and controlled two one and zero nice thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we will see you at your next workout


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