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Full Body HIIT
Full Body HIIT
Perform each exercise for 40 sec with a 20 sec rest in between – 5 rounds
- Jump Squat to Side Squat
- Deadlift to Row
- Dumbbell Burpee
- Wide to Narrow Dumbbell Squats
- Chest Press Leg Drops
Squat to Side Lunge
Holding the dumbbells above your shoulders, squat down keeping your weight in your heels with your knees out. Being sure to keep your chest up, take a big step out to your side with one leg keeping the other leg straight. Explode right back into the squat position and repeat. Take this exercise slow at first until you get the hang of the movement, you can also start out doing this without the weight then add it in if you feel comfortable.
Deadlift to Row
Stand with your feet together and a dumbbell in each hand. Keeping your weight in your heels, bend over bringing the dumbbells down your shin and pushing your hips back. Row both the dumbbells up bringing your elbows back towards your hips and keeping your arms in close towards your body. Bring them back down in front of your shins and deadlift the weight up by squeezing and using your glutes and hamstring to pull the weight back up.
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.
Wide to Narrow Dumbbell Squats
Step one leg out from your body to create a wide stance squat then back into a narrow position continuing to go back and forth. The wide squat targets more hamstrings and glutes, while the narrow squat targets quads. While in the narrow squat hold the dumbbell in the hand of the same side as the stationary leg, then when stepping out into the wide squat switch to the other hand. Switching hands isn’t necessary here so if you feel more comfortable not, then just hold it in the hand of the stationary leg.
Chest Press Leg Drops
Lay on the ground with a dumbbell in each hand. Straighten your arms up with the dumbbells right over your shoulders. Bring your legs up off the ground with your feet together straight up over your hips. As you drop your legs down right above the ground, bring the dumbbells back down to your chest with your palms facing your legs and your elbows straight out inline with your shoulders. Now that your legs are down and the dumbbells are above your chest you are going to bring them both back up at the same time, meeting in the middle.