This is not your average workout - we're taking things up a notch with a superset format. You'll perform two exercises for 30 seconds each, back-to-back without rest, then take a 30-second breather before diving into the next superset.
We're targeting every major muscle group in this workout: legs, shoulders, deltoids, back, chest, biceps, and triceps. But we're not stopping there! We're finishing strong with a high-intensity interval training (HIIT) circuit to increase our heart rates and ensure a total body burnout.
So, grab a set of dumbbells and get ready to sweat! (I'm using 20 lb / 9 kg dumbbells. Feel free grab a heavy set and a lighter set of dumbbells.) Remember, it's not about perfection, it's about progress. Let's get stronger together.
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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout) 🏋️ Equipment: Set of dumbbells (I'm using 20 lb / 9 kg dumbbells for reference) ⏱️ Intervals: 30 seconds work x 2 (superset), followed by 30 seconds rest
Exercises for this 30 minute full body dumbbell + HIIT workout:
0:20 High Squat 0:50 Sumo Deadlift
1:50 Split Squat R 2:20 Split Squat L
3:20 Lateral Lunge R 3:50 Lateral Lunge L
4:50 Staggered Squat + Rear Lunge R 5:20 Staggered Squat + Rear Lunge L
6:20 Shoulder Press 6:50 Bent Over Rear Delt Fly
7:50 Upright Row 8:20 Front Raises
9:20 Around The World 9:50 Rear Delt Shrugs
10:50 Arnold Press 11:20 90 Degree Raises
12:20 Gorilla Rows 12:50 Alt Twist Curls
13:50 Bent Over Row R 14:20 Crossbody Curls
15:20 Bent Over Row L 15:50 Hammer Curls
16:50 Renegade Rows 17:20 Circle Curls
18:20 Twist Press 18:50 Skull Crushers
19:50 Chest Press R 20:20 Tate Press R
21:20 Chest Press L 21:50 Tate Press L
22:50 Flyes 23:20 Overhead Extension
24:20 High Knees 24:50 Jump Switch Lunges
25:50 Push Ups 26:20 Squat + Squat Jump
27:20 Swimmers 27:50 Half Burpees
28:50 Bicycles 29:20 Burpees
30:10 Cool Down & Stretch
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