This is an INTENSE FULL BODY HOME WORKOUT! It combines dumbbell strength training with full body high intensity interval training (HIIT) for a full body workout in 30-Minutes.
It’s HEAVY strength training on the front half of the workout, followed by a HIIT CARDIO burnout to finish things off.
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THE WORKOUT: 35-Minute Full Body Strength and HIIT
► EQUIPMENT: Medium-to-Heavy Dumbbells (8-20 lbs). And an optional mini loop resistance band or booty band.
Here's the set of mini resistance bands I'm using (affiliate link) -- https://www.hopefitnessgear.com/?ref=NML
Discount Code: NML
FITNESS LEVEL: Intermediate/Advanced with modifications offered for ALL fitness levels!
► INSTRUCTIONS:
It looks like this:
5 Circuits (2 strength, 3 HIIT)
3 Exercises per Circuit
Timed Intervals of Work. For each STRENGTH circuit, perform each move for 45 seconds, then rest for 15 seconds. For each CARDIO circuit, perform each move for 30 seconds, moving directly from one move to the next (1:30 of total work time). Then rest 30 seconds.
Repeat Each Circuit x2 Sets
►Workout Outline:
1⃣ STRENGTH CIRCUIT ONE: Legs
1) Side-to-Side Squat Thruster
2) Staggered Deadlift + Lunge
3) 2 Pulse Squat
Repeat x2
2⃣ STRENGTH CIRCUIT TWO: Arms
1) Alternating Cross Body Chest Fly
2) 4 Hammer Bicep Curls + 4 Neutral Shoulder Press
3) 4 Tricep Push Ups + 4 Plank Rows
Repeat x2
3⃣ CARDIO CIRCUIT ONE
1) Squat + Snatch Lunge
2) Lunge Jumps
3) Dumbbell Woodchop Swing
Repeat x2
4⃣ CARDIO CIRCUIT TWO
1) Hop Scotch Squats
2) Plank Shoulder Taps + Jacks
3) Ground to Jump
Repeat x2
5⃣ CARDIO CIRCUIT THREE
1) Squat + Quarter Turn
2) 2 Lateral Walks + 2 Jumping Jacks
3) Burpee + Squat Jump
Repeat x2
►TIME STAMPS:
00:00 Introduction
00:47 Warm Up
05:50 Circuit 1
12:50 Circuit 2
19:45 Circuit 3
24:40 Circuit 4
29:50 Circuit 5
35:08 Cool Down
Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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MORE of My MOST POPULAR Full Body Workouts on YouTube:
► 40-Minute Full Body Athlete Workout - https://youtu.be/GyfVxqJTIlA
► 30-Minute Full Body Circuit Workout with Dumbbells -- https://youtu.be/L8Fbfx-Uv6I
► 20-Minute Strength + HIIT - https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout -- https://youtu.be/rTC3-TltvbE
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#totalbodyworkout #hiitworkout #strengthtraining