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Full Body HIIT

November 16

Full Body HIIT

Perform exercises 1-5 for 40 sec each with a 20 sec rest in between – 5 rounds

  1. Dumbbell Burpee
  2. Squat Bicep Curl
  3. Crunch Shoulder Press
  4. Side to Front Lunge
  5. Full Body Press


Dumbbell Burpee

Burpees are a combination of 4 different exercises, there’s a jump, squat, plank and a push up all into one. Start off by jumping up, come down into a squat position, bring your hands down to the ground and keeping your shoulders over your hands jump your feet out into plank position. From there do a push up, jump your feet back up and repeat. Take the movement slow and controlled at first until you get the hang of it. Once you feel comfortable add a dumbbell in each hand.


Squat Bicep Curl

Stand with your feet about shoulder width apart and a dumbbell in each hand. Keeping your weight in your heels and your knees out, squat down while curling the dumbbells up toward your shoulders. As your come up out of the squat you should be pushing up through your heels and bringing the weigh back down to your side. Be sure not to swing the dumbbells up but be in control of every movement very slow and controlled.


Crunch Shoulder Press

Position yourself balanced on your glutes with your legs off the ground (if this is too difficult right now you can leave your feet on the ground). With a dumbbell in each hand, one arm at a time press the dumbbell above your head with neutral grip (palm facing you). As you press the dumbbell up you are going to bring the opposite knee to your chest and alternating arms and legs each rep.


Side to Reverse Lunge

Focusing on one leg a time here, hold a dumbbell in each hand. Reverse lunge back and then into a side lunge. As you come up out of the lunge curl the dumbbells up to your shoulders and keep them there in the side lunge then bring them back down to your side for the reverse lunge.


Full Body Press

Position your feet in a wide stance, a few inches outside of your shoulders. You should be keeping your weight in your heels with your knees pointed out, never letting your knees come over your toes. Holding a dumbbell in each hand with your palms facing each other, hold the dumbbells in-between your legs and as you come up out of the squat start to curl the weight up and press it above your shoulders. Going down into the squat bring the weight back down the same way as you brought it up.


November 16
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