Day 25: 45 Min ULTIMATE FULL BODY Dumbbell HIIT Workout // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 45 minutes 🏋️ Equipment: One or two dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 30 sec work, 15 sec rest between exercises // We'll finish this workout with two 90 sec finishers w/30 second rest in between Exercises for this total body one dumbbell HIIT workout: 0:20 Uneven Lunge R 1:05 DB Swing 1:50 Uneven Lunge L 2:35 Goblet Squat 3:20 Sumo Squat + Pulse 4:05 DB Swing 4:50 Staggered RDL R 5:35 Goblet Squat 6:20 Staggered RDL L 7:05 DB Swing 7:50 Curtsy Lunge R 8:35 Goblet Squat 9:20 Curtsy Lunge L 10:05 DB Swing 10:50 Alt Lunge with Twist 11:35 Goblet Squat 12:20 Snatch R 13:05 DB Swing 13:50 Snatch L 14:35 Goblet Squat 15:20 Upright Row R 16:05 DB Swing 16:50 Upright Row L 17:35 Goblet Squat 18:20 Lateral Raise R 19:05 DB Swing 19:50 Lateral Raise L 20:35 Goblet Squat 21:20 Curl to Press R 22:05 DB Swing 22:50 Curl to Press L 23:35 Goblet Squat 24:20 Uneven Thruster R 25:05 DB Swing 25:50 Uneven Thruster L 26:35 Goblet Squat 27:20 L-Sit Press R 28:05 DB Swing 28:50 L-Sit Press L 29:35 Goblet Squat 30:20 Single Arm Row R 31:05 DB Swing 31:50 Single Arm Row L 32:35 Goblet Squat 33:20 Bent Over Row + Stand 34:05 DB Swing 34:50 Supine Row R 35:35 Goblet Squat 36:20 Uneven Push Up R 37:05 DB Swing 37:50 Supine Row L 38:35 Goblet Squat 39:20 Uneven Push Up L 50:05 DB Swing 41:35 Finisher Round 1 // 90 Sec AMRAP One Hand Swing x5 right High Pull x5 right Snatch x5 right 43:35 Finisher Round 2 // 90 Sec AMRAP One Hand Swing x5 left High Pull x5 left Snatch x5 left