Workout #1
- Back and forth lunges with dumbbells at chest/shoulder level: 10 reps on each leg
- Thrusters i.e. Squat & Lift to the sky: 15 reps
- Russian twists: 40 reps
- Hammer curl to shoulder press: 12 reps
- Bent over rows & Deadlift: 15 reps
- Bench flies: 15 reps
- Cross tricep extension: 10 reps on each arm
- Push up thrusters, similar to Burpees: 15 reps
HIITs (< 25 mins, > 300 calories, Level 4-5)
- 450 Rep Home Cardio Workout - Total Body Endurance Cardio Workout to Banish Fat
- Advanced HIIT Workout - Total Body High Intensity Interval Training
- Brutal Kettlebell HIIT Cardio Tabata Workout - Get Your HIIT Together
- Fitness Blender Cardio HIIT Workout
- Fitness Blender 100 Rep Workout - Fat Burning Total Body Routine
1. Low to High Woodchop
2. Russian Twist
3. Plank and Rotate
4. Dumbbell Crossover Punch
5. Reverse Lunge with Twist
6. V-Sit with Single-Arm Chest Fly
7. Swing
8. Leg Lift to Toe Crunches with Dumbbells
9. Long Arm Weighted Crunch
10. Crunch
11. Twisted Crunches with Knees-to-Chest
12. V-Up Shoulder Press with Knees Bent
13. Front Squat
14. Side Lunge
15. Bent-Over Dumbbell Raise
16. Iso Rotations
17. Row and Raise (Up-Front-Side)
18. Renegade Row with Pushups
19. Lunge with Front Hold (or Overhead Walking Lunge)
20. Dead Bug - like Bicycle Kick
21. Windmill
22. Dumbbell good morning to front squat
23. Neutral grip dumbbell row to clean
24. Stiff Legged Deadlift and Single-Leg Deadlift
25. Bent-over Row
26. Dumbbell low to high pull
27. Suitcase deadlift to sumo deadlift
28. Superman with Dumbbells
29. Rotational Punch
30. Bench Pullover
31. Overhead Squat or Goblet Squat
32. Side-to-Side Punches
33. Split-squad shoulder raise
34. Dumbbell Scaption
35. V-Up Figure 8s
36. V-Sit Around the Worlds
37. Dumbbell Runs
38. V-Sit Jabs
39. V-Sit Lateral Raises
40. Single Leg Lateral Flys
41. Squat Press and Twist
42. Yoga Chair Sit with Halo
43. Rotational Row
44. Step-Ups
45. Standing Around with One Heavy Dumbbell
46. One Arm Otis-Up with Flat V-Legs
47. Dumbbell Twisting Toe Taps
48. Weighted Levitation Crunch
49. Dumbbell Hollow Rock
50. Dumbbell Overhead Walk
