Press play on this high-energy dumbbell HIIT that blends strength and cardio to fire up your metabolism and build muscle. With no repeat exercises, you’ll keep your body guessing and stay fully engaged from start to finish.
I used a set of 4kg/9 lbs, 6kg/13 lbs + 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete the No Repeat circuits of movements 40 secs work/15 secs rest __________________________________ 1️⃣Thruster | 6kg/13 lbs 2️⃣Alt Front Raise | 6kg/13 lbs 3️⃣Explosive Lateral Squat Walk 4️⃣Lunge & Curl | 6kg/13 lbs 5️⃣DB Skier Swing | 6kg/13 lbs 6️⃣X Body Touchdown Jump 7️⃣Sumo Squat Pulse | 6kg/13 lbs 8️⃣Inchworm to Sumo Clean & Press | 6kg/13 lbs 9️⃣DB Flutter Kicks | 6kg/13 lbs *30 sec drink break
1️⃣Sumo Stiff Deadlift to Curl | 6kg/13 lbs 2️⃣Table Top Row | 6kg/13 lbs 3️⃣3 Knee Repeater Switch 4️⃣SL Deadlift to Row (R) side | 8kg/17.5 lbs 5️⃣SL Deadlift to Row (L) side | 8kg/17.5 lbs 6️⃣Lateral High Knee Run 7️⃣Kneeling Hip Thrust to Tri Ext 8kg/17.5 lbs 8️⃣DB Glute Bridge with Pullover | 8kg/17.5 lbs 9️⃣Frog Crunch
*30 sec drink break
1️⃣Snatch to Step Back Lunge | 8kg/17.5 lbs 2️⃣Lateral Raise Split Stance Switch | 4kg/9 lbs 3️⃣Shuffle Punch 4️⃣Heels Elevated Squat to Press | 8kg/17.5 lbs 5️⃣Push Jerk | 8kg/17.5 lbs 6️⃣Plank Side Toe Taps 7️⃣Chest Press Leg Lowers | 8kg/17.5 lbs 8️⃣Devils Press Climber | 8kg/17.5 lbs 9️⃣Side Plank Tuck Crunch Combo (R) side 🔟Side Plank Tuck Crunch Combo (L) side
Finisher 1️⃣Narrow Squat Curl Jump | 4kg/9 lbs 2️⃣DB Toe Taps | 4kg/9 lbs 3️⃣DB Squat Clean to Press | 4kg/9 lbs 4️⃣DB High Knee Run | 4kg/9 lbs *Workout Complete 🔥Burn 312 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
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DISCLAIMER This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
