Chris_F
Guide
Guide

A 50-minute, fat burning, FULL BODY DUMBBELL WORKOUT 🔥

 

 If you are looking for a good sweat -look no further! I wanted to share a free workout with you so I’m throwing it back to Thanksgiving Day 2020 and sharing one of our most watched workouts.  In this workout, I’m stringing together 9 rounds of HIIT intervals - and I guarantee you are going to feel the burn when you're done!

 

We are going to be working through timed Intervals. HIIT (High Intensity Interval Training) is all about giving it your all during the working interval and quickly transitioning during the rest interval.

 

Today’s interval breakdown: 20 seconds of work followed by 10 seconds of rest:

 

 

► EQUIPMENT: Medium-to-heavy set of dumbbells (8-15lbs). We are both using 12 lb dumbbells today!

 

► INSTRUCTIONS: Follow along with the video above. 

 

ROUND 1:

Exercise 1: Squat Thruster

Exercise 2: Ski Ski Lunge

x 4 rounds

 

ROUND 2:

Exercise 1: Lateral Lunge to Hop

Exercise 2: Reverse Lunge with Overhead Press

x 4 rounds

 

ROUND 3:

Exercise 1: Ab Tucks

Exercise 2: 2 Rows + 2 Plank Jacks

x 4 rounds

 

ROUND 4:

Exercise 1: Squat Jacks

Exercise 2: Burpee + Quarter Turn

x 4 rounds

 

ROUND 5:

Exercise 1: Push-Up T

Exercise 2: 2 Spiderman + Squat High 10

x 4 rounds

 

ROUND 6:

Exercise 1: Overhead Tricep Extensions

Exercise 2: Long Jump Forward to Plank Walk Ins

x 4 rounds

 

ROUND 7:

Exercise 1: Yogi Squat + Bicep Curl to Stand

Exercise 2: Fast Runs + Hip Switch

x 4 rounds

 

ROUND 8:

Exercise 1: Side Plank Hip Dips (2 times on each side - switching sides each round)

Exercise 2: Squat High Pull

x 4 rounds

 

ROUND 9:

Exercise 1: Overhead Pulls

Exercise 2: Crab Crawl + Toe Touch

x 4 rounds

 

Tell me in the comments below how it went!!