Day 10: 60 Min FULL BODY LOW IMPACT HIIT with Weights [No Jumping] // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 60 minute workout 🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 sec work, 20 sec rest // Rest for 45 sec after each round then complete a 2 min complex! Rest 45 sec after complex then go into the next round of exercises. Exercises for this low impact HIIT workout with dumbbells: 1: BACK & BICEPS 0:20 DB Swing 1:20 Alternating Curls 2:20 High & Low Rows 3:20 Hammer + Wide Curls 4:20 Deadlift 5:20 Supine Row 6:20 Renegade Row Push Ups 7:20 Pullovers 8:45 Complex: 2 Mins - AMRAP 1. DB Deadlift x5 2. DB Bent-Over Row x5 3. DB Curl and Press x5 4. DB Squat x5 5. DB Shoulder Press x5 2: QUADS & CALVES 11:30 Alt Front Lunges 12:30 Front Squat 13:30 Alt Rear Lunges 14:30 Goblet Squat - come up on toes 15:30 Curtsy Lunge R 16:30 Curtsy Lunge L 17:30 Calf Raises 18:30 Kneel to Squat 19:55 Complex: 2 Mins - AMRAP 3: CHEST & TRICEPS 22:40 Alt Pec Squeeze 23:40 Overhead Extensions 24:40 Wide Push Ups 25:40 Tricep Press 26:40 Chest Press 27:40 Skull Crushers 28:40 Flyes 29:40 Diamond Push Ups 31:05 Complex: 2 Mins - AMRAP 4: GLUTES & HAMSTRINGS 33:50 Single Leg Glute Bridge R 34:50 Single Leg Glute Bridge L 35:50 Glute Bridge 36:50 Glute Bridge Hold 37:50 Hamstring Bridge 38:50 Hamstring March 39:50 Hamstring Hold 40:50 Sumo Squats 42:15 Complex: 2 Mins - AMRAP 5: SHOULDERS & ABS 45:00 Overhead rear lunge L 46:00 Overhead rear lunge R 47:00 DB Overhead Crunch 48:00 DB Russian Twist 49:00 Half Burpee to Press 50:00 DB Toe Touches 51:00 45° Frontal Raise 52:00 Front to Lateral Raises 53:25 Complex: 2 Mins - AMRAP